Warm-up:

3x
18/15 Calories row
6 Hang power snatches
8 Sotts press behind the neck
12 Overhead squats
5 High box jumps
20 Flutter kicks

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Hang power snatches:

Build up to a heavy set of 2 Hang power snatches in 12:00 minutes.

Then:
6 x 2 Hang power snatch @ 90% of the heaviest set of 2 hang power snatches

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Metcon:

3 Rounds for time:
1000/800m row
25 Power snatches 35/25kg
Rest 3:00 min between rounds

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Bonus:

4 x 12+12 1-Arm bent over row
4 x 12 Diamond push-ups

Core:

3x
15 V-ups
10 Hanging knee tucks
20 Heels over object taps

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