:30/1:00/0:30 of each @ increasing pace

1) Bike
2) Row
+
2 rounds
0:30 Hang from bar
8 Scapula push-ups
4-6 Jefferson curls
8 Tension swings
+
2 rounds
5/way Scapular rolls
5 Inchworms
5 Kneeling jumps
+
Power snatch – 2-3 Rounds w/ empty barbell for QUALITY
3 Snatch pulls
3 Hang muscle snatches
3 Snatch grip push presses behind the neck
3 Hang power snatches
+
Build to workout weight for power snatches
* Practice few short sets of gymnastics between power snatch sets
+
@ workout weight
2 Power snatches
4 Bar-facing burpees
6 Toes-to-bars
250m Row
5 Burpees over the rower
5 Shuttle runs 7,62m + 7,62m
6 Chest-to-bar pull-ups