Strength
Snatch pull + hang power snatch (2 second pause at knee)
50x2,60x2,70x2
Snatch 80x2x3
Metcon
Every 3 min for 5 rounds
8 bar facing burpee
8 Oh squat 105/75
8 toes to bar
Accessory
8 sn grip bent over row ahap
8 half kneeling bottoms up press
20 russian twist