A. In 15 min work up to heavy complex
1 x Hang power snatch
1 x hang squat snatch
1 x overhead squat

If new to this movement stay light and focus on technique

B. Tabata
Row (good goal is 1000m for men and 800m for women)

4 min rest

C. Tabata
Sit ups

* Tabata interval
8 rounds
20 sec work
10 sec rest