Warm-up:
3 rounds:
1min row/bike (inc. intensity ea round)
30 sec spiderman w/reach ea side
30 sec bottom of squat hold

Strength/skill:
7 sets of 2 Pause Back Squats
*2 sec pause in bottom, explode up
*Start at 60% of 1RM Back Squat
*Work up to ~75%

Conditioning:
1 round for time:
25 Power Snatch (115/75)
25 OHS (115/75)
25 Squat Snatch (115/75)
*EMOM; starting at 1:00, stop and do 5 T2B
18min cap