Warm-up:

3x
18/15 Calories row erg
10 Upright rows with snatch grip
10 Overhead squats
10 Push-ups
10 Bearhug medball squat jumps

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Build up to a heavy set of
Snatch + hang snatch in 12:00 minutes.

Then
5 sets of (Snatch + hang snatch) @ 80-85% of the heaviest set.

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Metcon:

Every minute on the minute for 10:00 minutes:
1) 200/150m row
2) Bench press @ 50%

Right into
3 rounds for time:
15 Power snatches 40/30kg
15 Wallball shots 30/20lb

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Bonus:

4 sets of 10 Barbell bent over rows
4 sets of 10 JM press

Core:

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

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