Technique:
Muscle snatch 5-5-5
50%-55%-60%
Snatch 4-4-4
65%-70%-75%

Metcon: 3 rounds for time
400m Run
7 Power snatch 60/35
14 Box jump over

Option B: 3 rounds for time
400m Run/Row
7 Ground to overhead 20/10
14 Step up