WARM-UP

10:00 minutes or 3 rounds of:
:45s Row erg
10 Alternating arm dumbbell snatches
5+5 1-Arm dumbbell overhead squats
:45s Bike erg
10 Alternating arm hang cleans
5+5 1-Arm dumbbell split jerk
3 High box jumps

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SNATCH

Build up to a heavy, but fast single in 12:00 minutes.

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CLEAN AND JERK

Build up to a heavy, but fast single in 12:00 minutes.

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BACK SQUAT

Every minute on the minute:
1-7) 1 @ 70%
8) 7 @ 60%"

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(OPTIONAL) BONUS

Every minute on the minute for 28:00 minutes.
1) 15/12 Calories row (:45s)
2) 10 Alternating arm hang split snatches (:30s)
3) 15/12 Calories bike (:45s)
4) 10 Alternating arm hang clean and split jerks (:30s)

You choose the weight, but try to go unbroken on each dumbbell set.