Warm up: 11 burpees x 11 min nose breathing whole time. If possible wear training mask during recovery periods.
A) class
B) 5 rounds
25 ghd sit-ups
1 power snatch 225/155
1 full snatch 225/155
1 power clean 225/155
1 squat clean
5 muscle ups
C) 5×12 dumbbell snatch
All 12 right arm then all 12 Left. Make these heavy and pretty.