MAYFLY PRO TRACK Workout

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

Use the heaviest weight you can for each set.
Rest as needed between sets.

B,
For time:
30 Shoulder-to-Overheads @93/65kg
20 Strict Ring Dips
10 Bench Press @93/65kg

Every time you break complete:
Run, 200 m

Goal: Sub 20 mins

C,
3 rounds for quality of:
10 Snow Angels
10 Scap Push-ups
10 Band Pull Aparts