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
Every 5 min for 5 rounds
17/15 cal row
10 hang squat snatch 75/55
10 burpee over the bar
Accessory
3x
20 Russian twist
12 banded face pull