WARM-UP

3 Rounds of:
:45s Row erg
3 Pull-ups
6 Push-ups
9 Air squats
:45s Ski erg
5 Snatches
5 Snatch grip push press behind the neck
5 Overhead squats

---

SNATCH

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

---

CLEAN AND JERK

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

---

BACK SQUAT

Every minute on the minute:
1-7) 1 @ 75%
8) 7 @ 65%

---

OPTIONAL (BONUS)

Every minute on the minute for 40:00 minutes of:
1) 15/12 Calories row
2) 12/9 Calories ski
3) 2 Rounds of “Cindy” or 1 Round of “Mary”
4) Rest

”Cindy”:
5 Pull-ups
10 Push-ups
15 Air squats

“Mary”:
5 Handstand push-ups
10 Pistol squats, alternating legs
15 Pull-ups