Technique:
Muscle snatch 3-3-3-3
50%-55%-60%-65%
Snatch 3-3-3-3
65%-70%-75%-80%

Metcon: For time
18-15-12-9-6-3
Thrusters 42.5/30
Burpee over the bar

Option 2: 15 min AMRAP
5 Thrusters 30/20
8 Burpee over the bar
10 V up