Warm Up
3 rounds
1 min cardio
6+6 suitcase dl
6+6 hang snatch
12 alt leg v-ups
12 band pulls / ring row
then some mobility& barbell prep for complex & warm up lifts

Strenght
6 sets
1 power snatch + 1 hang power snatch + 3 overhead squats
build to heavy complex, starting at 60-65% of 1rm snatch
rest 1.5-2.5 min bwn set

Metcon
For time
10-9-8-7-6-5-4-3-2-1 reps
Kb swings
Kipping Pull ups
Goblet Squats
V-Ups / tuck ups
time target 13-17 minutes