2 rounds
2 min cardio machine
20m bear crawl + 6-8 burpees
5 muscle snatch + 5 snatch grip push press behind neck + 5 ohs
:20-30 Side Plank Hold R/L

Strenght
Flat Foot Snatch 3x3reps@light weight
Slow snatch + snatch 4x2+2reps@medium weight
Snatches can be power or squat
Overhead Squats 4x4reps
rest 1.5-2 min bwn sets

Accessory Work
3-4 sets
8-12 push ups + 16-24 mountain climbers
rest 1 min