Strength
Snatch complex
4x (2+1+2) build from last weeks weights
snatch start + hang power snatch + low hang power snatch (pause in the catch on snatches)
Metcon
4 rounds (16 min cap)
400m run
16 kb snatch 53/35 (8/8 break up anyway. Remember kb snatch passes between the legs)
16 toes to bar
Accessory
2x
15 banded pull aparts
20 tricep pull down