Strength:

7×2 Snatch (full) (70-80%)

 

WOD

5 Rounds, 45 seconds on/15 seconds off (alternating):

Goblet Squats (70/53)

KB Swings

Rest 3 min

5 Rounds, 45 seconds on/15 seconds off (alternating):

Walking Lunges

Burpee Broad Jumps

(May add a weight vest for second part)