Warm-up

2:00/1:00/0:30 of each @ increasing pace
1) Air bike
2) Row
+
2 Rounds @ empty barbell
5 Hang muscle snatches
5 Behind-the-neck snatch grip push presses
5 Hang power snatches w/ pause in receiving position before standing up
+
Build to workout weight on power snatch
* Few short sets of box jump overs, wall balls and burpees over the rower between sets
+
@ workout weight
10/7 (cal) Air bike
5 Power snatches
5 Box jump overs
15/12 (cal) Row
5 Burpees over the rower
10 Wall balls