Pre WOD:

A, Overhead Squat: 5 Set*3 Rep 85% of 1RM

85 %+ of 1RM Snatch

WOD:

A, Snatch Complex : 6 sets:
1 Snatch Pull
1 Power Snatch
1 Squat Snatch
70%+

B, Amrap 12 min:
6 Power Snatches, 50/35 kg
6 Overhead Squats, 50/35 kg
6 Box Jumps, 30/24 in
Rest 30 secs

Post WOD:

3-5 rounds for quality of:
12 Banded Lat Pull Downs, pick load
12/12 Single Arm Dumbbell Bench Press, pick load

2-3 reps i reserve, every set
12 reps each arm on Dumbbell Bench Press