Warm Up: 8 Mins
1 Min PVC Pass Throughs
Then
2 Rounds
10 Hollow Kip Swings 
10 Snatch High Pulls
10 Power Snatch
10 OHS or Back Squats
10 T-2-B
Then:
1 Min /side Samson Stretch

Strength: 20 Mins 
Tempo or “Slow” Squat Snatch
3×3 at 65, 70 & 72%
60 sec rest between sets 

https://catalystathletics.com/exercise/391/Slow-Pull-Snatch/

The slow pull snatch is simply a snatch in which the athlete performs the first pull at a lower than natural speed. Perform the lift identically in terms of position, but slow the movement of the bar to the mid- to upper-thigh so that it takes 2-3 seconds to reach that point. As the bar reaches that point, without slowing down, accelerate the bar aggressively with violent leg and hip extension, keeping the bar close to the body and allowing it to contact at the hips.

Tempo Back Squat 2-3-1-0
3×5 at 65%
60-90 sec rest between sets

• 2-3-1-0
• The first number (2) is the eccentric, or lowering, component of the lift.
• The second number (3) denotes any pause at the bottom.
• The third number (1) is the concentric, or lifting, component.
• Finally, the fourth number (0) denotes any pause at the top.

Metcon: 13 Min Cap
13 Min AMRAP Lader
3 Squat Snatch 135/95
3 T-2-B
6 Squat Snatch 135/95
6 T-2-B
9 Squat Snatch 135/95
9 T-2-B
12 Squat Snatch 135/95
12 T-2-B
15 Squat Snatch 135/95
15 T-2-B
18 Squat Snatch 135/95
18 T-2-B