Strength
Every 3 min for 12 min
Snatch complex
(1+1+2+1)
power snatch (take 5 seconds to get above the knee) + low hang power snatch + full snatch + oh squat
Metcon
5 rounds every 3 min
150m sprint
3 hang snatch 135/95
Accessory
2x
20 second weighted Sorenson hold
15 banded pull aparts