Strength: 
Box Squat 6 x 4 (80%)
Split stance Barbell squat 3 x 8 Each leg

EMOM: 
Every 30 sec x 4
Power Snatch x 2 (build to a heavy double for these reps)

Every 30 min x4
Power Snatch x 1 (build to a heavy weight for this rep)

Workout: 
10 Rounds for time:
200 Meter Run
1 L-sit Rope climb from seated position

Accessory Work:
3 Sets
Heel Drives x 20
rest 60 seconds
GHD raises x 10-12