A,
Tempo Snatch 3-3-3-2-1

Use the heaviest weight you can for each set.
Rest as needed between sets.
3 secs pull to the hip pocket and GO!

B,
For time:
32 Dumbbell Alternating Lunges, 22,5/15kg
32/28 Row Calories
24 Dumbbell Alternating Lunges,
24/21 Row Calories
16 Dumbbell Alternating Lunges,
16/14 Row Calories

Dumbbell Alternating Lunges- hold dumbbells at the waist

Goal
Sub 11 mins

C,
3 rounds for quality of:
15 Band Pull Aparts
10 Scap Push-ups
10 Plate External Rotations, pick load