Warm-up

3x
15/12 Calories row
10 Medball bearhug squat jumps
12 Push-ups
5 Hang power snatches
10 Overhead squats

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Snatch

Build up to a heavy set of 3 hang power snatches.
Then 5 sets of 3 hang power snatches @ 90% of the heaviest set of 3.
*Rest around 1-2 minutes between sets

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Metcon

4 Rounds for time:
60/48 Calories row
40 Wallball shots 20/14lb
15 Bench press @ 50%

*After 1st round, rest 3:00 min
After 2nd round, rest 2:00 min
After 3rd round, rest 1:00 min

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Bonus

4 sets of 12 Barbell bent over rows

4 sets of 12 Barbell skull crushers

Core:

3x
10+10 1-Arm Windmills
10 Strict toes to bar

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