8 mins of dynamic movement

3x12-15 ring dips
3x12-15 kb SDHP
20 goblet squats
20yd bear crawl

10 min warm up for snatch
position work adding weight through out

Weightlifting

Power Snatch (4x3 heavy @70 to 85% )

Metcon (Time)

3 rounds
20 alt. kb snatch 70/53
10 T2B