Warm-up:
3x
15/12 Calories erg
20 Deadbugs
10 Snatch grip upright rows
10 Snatch grip sotts press behind the neck
5 High box jumps

A) Snatch

Climb up to a heavy single 1RM in 20:00 minutes.

B) Back squats

Climb up to a heavy, but fast single back squat

C) Bonus:

Core:

3x
20 Alternating V-ups
20 Heels over object taps
10 Hanging knee tucks

Extra:

3 x 12 Dumbbell hammer curl
3 x 12+12 1-Arm bench press
3 x 15 Weighted hip extension on GHD