Warm-up

3 Rounds of:
15/12 Calories row
20 Lunge steps
10 Barbell upright row
8 Overhead squats
6 Sotts press behind the neck
4 Strict chin-ups

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Snatch

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

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Metcon (time)

For time:

3 Rounds of
800/700m bike erg
10 Power snatches 60/40kg
10 Strict chin-ups
*Weight should be around 60% of the heaviest single snatch of the day.

After 3 rounds, rest 4:00 minutes and then for time

2400/2100m biker erg
30 Power snatches 50/35kg
30 Strict chin-ups
*Weight should be around 50% of the heaviest single snatch of the day.

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Bonus:

Strict banded chest to bar pull-ups, 4 sets of 12.

1-Arm single dumbbell bench press 4 x 15+15

Core:

3x
30 Landmine twists
20 Knee tucks

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