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 @ 80%
8) 7 @ 70%

---

OPTIONAL (BONUS)

Every minute on the minute for 40:00 minutes of:
1 ) 15/12 Calories row
2 ) 8 Burpee box jumps 24/20”
3 ) 15/12 Calories bike
4 ) 3-5 Wall walks