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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Snatch

Build up to a heavy set of 2 Hang power snatches in 12:00 minutes.
Then 6 x 2 Hang power snatch @ 90%

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Metcon:

3 Rounds for time:

20/16 Calories row
30 Dumbbell bench press,
alternating arms 2x22,5/15kg
20/16 Calories row
30 Dumbbell snatches 22,5kg/15kg
20 Calories row
30 Overhead squats 40/30kg

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Bonus:

4 x 12 Pendlay rows
4 x 12 Behind the neck barbell tricep extensions

Core:

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

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