Warm-up:

3 rounds of:
15/12 Calories row erg (1:00 min)
10 Push-ups
20 Flutter kicks
7 Hang power snatches
10 Overhead squats
5 High box jumps

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Hang snatch

Build up to a heavy but fast set of 3 hang power snatches.
* Use around 15:00 minutes.

Then 5 sets of 3 hang power snatch with 90% of the heaviest set of 3.
*Rest around 1-2 minutes between sets.

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Metcon (time)

4 Rounds for time of:
800/600m row
30 Alternating arm dumbbell bench press, 22,5/15kg dumbbells.
20 Overhead squats @ 40-50% of heaviest set of 3 hang power snatches

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Bonus:

4 sets of 12 Banded chest to bar pull-ups

4 sets of 12 Pendlay rows.

*Rest 1-2 minutes between sets.
Core:

3x
30 Russian twists
20 Weighted sit-ups

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