STRENGTH:
Snatch Complex
EMOM, for 4 minutes:
2 Snatch Press

Immediately followed by…

Every 90″ for 2 sets:
2 Snatch Push Press + 2 Overhead Squat
(pause for 2 seconds in the bottom position of each overhead squat)

Immediately followed by…

Every 90″ for 2 sets:
3 High Hang Snatch @ 50-65%

Immediately followed by…

Every 90″ for 2 sets:
2 Hang Snatch @ 65-75%

Immediately followed by…

Every 90″ for 4 sets:
1 Power Snatch x 1 rep @ 75-85%

Followed by…

EMOM for 4 sets:
1 Full Snatch

METCON:

4 Rounds:
400 Meter Run W/weight
6 Front Squats 115#/85#
12 Chin-ups