Warm up:
PVC Warm Ups
With an empty barbell
10 of the following:
Muscle Snatch / Snatch Grip Press / Overhead Squat / Snatch Balance / ZOTS Press
Strength:
Hang Power Snatch 5 sets of 3 @ 70%
Advanced:
Snatch Grip Deadlift + Low Hang Squat Snatch 5 sets of 1+1 @ 70%
Metcon:
EMOM 14
7 Pull-ups (try to maintain strict as long as possible)
11 Box Jumps 24/20