Wednesday - snatch this

Group warm up
Empty bar warm up

Strength
6 min EMOM
3 empty bar SOTs presses
(Pvc pipe for beginners)

Then straight into
6 min EMOM
Hang Muscle snatch + OH Squat 95/65, 75/55, 55/35

Metcon
12 min AMRAP
1 OH squat 95/65, 75/55, 55/35
1 floor sweeper
1 chest to bar pullup
2 OH squat
2 floor sweeper
2 chest to bar pullup
And so on continuing to add 1 rep each round until the 12 min cap is up