Warm-up:
3x
15/12 Calories erg
10+10 1-arm upright row
8+8 1-arm overhead squats
15 Knee tucks
5 High box jumps

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A) Overhead squats

Bamboo overhead squats, 3 x 8 - Moderate

Overhead squats
4 x 6 @ 75%

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B) Snatch

3 Rounds of:

3 Snatches @ 64-68%
2 Snatches @ 68-72%
1 Snatch @ 72-76%

Rest 1-2 minutes between sets.

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C) Bonus:

Core:
3x
14 V-ups
:35/:35s side plank hold
24 Starfish crunches

Extra:
4 x 12 Dumbbell hammer curls
4 x 12 Diamond push-ups

3 Rounds of:
7 Glute-ham raise
8 Hip extensions
9 Back extensions
Rest 1-2 minutes between rounds