Warmup, then:
A.
Three sets of:
Snatch High-Pull + Hang Power Snatch + Overhead Squat
Rest 2 minutes
and then . . .
Eight sets of:
Snatch x 1 rep
Rest 2 minutes
Set 1: 70%
Set 2: 75%
Set 3: 80%
Set 4: 80-85%
Set 5: 85-90%
Set 6: 90-95%
Set 7: 95+%
Set 8: 95+%
Non-barbell option
5 rounds of:
15 cal row + 15 goblet squats w/kb + 8-12 ghd situps
B.
Three sets of:
Unsupported Seated Shoulder Press x 5 reps
(sit on a bench without back support, and overhead press as much as you can for 5 reps)
Rest 2-3 minutes
C.
Five rounds of:
5 Strict Handstand Push-Ups (deficit)
1 Legless Rope Climb
Immediately followed by
For time:
40/30 Calories of Assault Bike
30 Kettlebell Swings (32/24kg)
30/20 Calories of Assault Bike
20 Kettlebell Swings (32/24kg)
20/10 Calories of Assault Bike
10 Kettlebell Swings (32/24 kg)