Warm up: 

5min on rower or bike
5min dynamic hip movement on turf

30 banded good mornings

barbells out
1x10 snatch grip behind the neck strict press
1x10 snatch grip behind the neck push press
20 OHS

Weightlifting

Snatch (8 min EMOM 2snatch, 1 ohs)

men start at 95lbs
women 55
add weight throughout

Metcon

Amanda (Time)

9-7-5  
Muscle-ups  
Snatch, 135#/95#