Warm-up:

3x
15/12 Calories bike erg
10 Upright rows with snatch grip
8 Overhead squats
6 Strict chin-ups
24 Alternating V-ups

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Snatch ladder

Every minute on the minute:
1 Snatch, climbing weight.
Start @ 50% and add 5/2,5kg every minute.

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Metcon:

5 Rounds for time of:
20 Thrusters with dual dumbbells
20 Burpees over dumbbells
10 Strict chin-ups

M: 2 x 20kg N: 2 x 10kg

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Bonus:

5 sets of 10 Barbell bent over rows
5 sets of 10 JM press

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

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