Warm Up
3 rounds
1 min air bike
10 sots press with stick/light barbell
20 band pull aparts/face pulls etc
15 V-Ups

Strenght
Pocket Snatch + Hang Snatch 5-7x2+1reps@60-70%
rest 1.5-2.5 min bwn sets
Flat Foot Snatch Pull 3x3reps@80-90% of 1rm.
rest 1.5-2.5 min bwn sets
Back Squat 5+5+(5-10) reps on last set @60-70% of 1rm.
rest 2-3 min bwn sets

Metcon
3-4 rounds for time
10-15m front rack lunge walk with rx db's
10-15 Toes To bars
10-15m hs walk or 3-4 wall walks

Optional Accessory Work
3-5x8-10 heavy db snatch, start rx, add weight.
3-5x8-10 heavy wall ball shots
3-5x40-60sec sandbag bear hug hold
rest as needed