Pre WOD:

A, Squat Snatch 7×2 at 80% 1RM

-Keep the same weight for every set and focus on getting faster under the bar for every rep

WOD:

A, Front Squat : 3-3-3-ME at 87% 1RM

B, Amrap 15 min:
Run, 200 m
10 Power Snatches, 45/30 kg
10 Pull-ups

Post WOD:

For quality:
80 AbMat Sit-ups
60 Hollow Rocks
40/40 sec Side Plank

You can divide the reps and seconds as needed. to complete all the reps and seconds