Warm-up:
Jumping jacks
Plank to downdog w/ toe tap
High knees
Spiderman w/ reach

Strength/skill:
A) EMOM X 5:
1 Snatch Pull
1 Hang Squat Snatch
1 OHS
*start ~40% of 1RM snatch, working up to ~70%
B) On the 6min mark, EMOM X 10
1 Hang Squat Snatch- starting with weight from part (A), work AHAP

Conditioning:
3 Rounds For time:
12 ea DB Push press (50/30)
15 box step ups holding DB (20”)
100m Suitcase carry with DB
400m Run

*18min cap