Warm Up
3 rounds
1 min sledge push (light/mod), start easy, add speed during rounds.
20 band pull aparts/face pulls / pass throughs/single arm row/ trunk twists etc.. mix it up
6-8 pause wall squats
20 heel over db

Strenght
Pocket Snatch + Hang Snatch+ Low Hang Snatch 5-7x1+1+1reps@60-70%
rest 1.5-2.5 min bwn sets
Flat Foot Snatch Pull 3x3reps@85-95% of 1rm.
rest 1.5-2.5 min bwn sets
Back Squat 5+5+(5-10) reps on last set @65-75% of 1rm
rest 2-3 min bwn sets

Metcon
3-4 rounds for time
15/12 calories ski erg
5 devils press
10 weighted box step overs with rx db's
Time target for 1 round is under 3.min.

Optional Accessory Work
3-4x12-20 ghd sit ups
3-4x40-60sec sandbag bear hug hold
rest as needed