Warm-up:
3x
15/12 Calories erg
8+8 1-arm upright row
6+6 1-arm overhead squats
20 Alternating V-ups
5 High box jumps

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A) Overhead squats

Bamboo overhead squats, 3 x 8 - light/moderate

Overhead squats
4 x 6 @ 70%

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B) Hang snatch cycling

Build up to a moderate/heavy weight in a set of 6 low hang power snatches.
Perform the sets “floating” or “unbroken”. No stopping at hips.
5-7 sets and rest about 2:00 minutes between sets.

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C) Bonus:

Core:
3x
12 V-ups
10+10 Side plank hip touches
30 Cyclist crunches

Extra:
4 x 12 Barbell bicep curls
4 x 12 Close grip bench press

3 Rounds of:
6 Glute-ham raise
7 Hip extensions
8 Back extensions