Warm-up:

3 rounds of:
1:00 min row erg
10-15 Wallball bearhug squat jumps
10 Push-ups
5 Hang power snatches
10 Overhead squats

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Hang snatch

Build up to a heavy but fast set of 4 hang power snatches.
- Use around 15:00 minutes.

Then 4 sets of 4 hang power snatch with 90% of the heaviest set of 4.
*Rest around 1-2 minutes between sets.

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Metcon (time)

First 3 Rounds of:
800m row
20 Power snatches 35/25kg
60 Double-unders

Rest 3:00 min after 3 rounds.

then 4th round:
60 Double-unders
20 Power snatches 35/25kg
800m row

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Bonus:

4 sets of 12 Banded chest to bar pull-ups

4 sets of 15+15 1-arm bent over rows.

*Rest 1-2 minutes between sets. 4-5 reps in reserve.

Core:

3x
30 Russian twists
20 Weighted sit-ups

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