Warm-up:

3x
18/15 Calories row erg
10 Upright rows with snatch grip
10 Overhead squats
10 Push-ups
20 Reverse lunge steps

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Snatch

Build up to a heavy set of (Snatch + hang snatch) in 12:00 minutes.

Then
5 sets of (Snatch + hang snatch) @ 80-85%

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Metcon:

Every minute on the minute for 14:00 minutes:
200/150m row
10 Bench press @ 50%

Right into
3 rounds for time:
15 Hang power cleans 50/35kg
16 Pistol squats, alternating legs

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Bonus:

4 x 10+10 1-Arm bent over row
5 x 12 Diamond push-ups

Core:

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

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