snatch complex (5 sets)
1 snatch
1hang snatch below knee
1hang snatch above knee
after each set run/row/bike 200m
rest

buns and guns:
walking lunges and bicep or triceps or shoulder
walk down turf. at halfway mark stop and do max rep curls continue to end do another set of curls walk back and do another set of curls at halfway point lunge to starting point”