For strength, do 7 sets of the snatch complex and add weight each time. Make sure each set is pretty, with minimal press out.
The metcon should be hard and fast. Novices should choose a lighter thruster weight and do a combination of pull ups and ring or parallette dips. Depending on your proficiency, you may do 2:1 or 3:1 ratio.

Lastly, our cash out will be banded sprints. Partner up and use a green band around the runner’s waist. Your partner will stand behind you in an athletic stance to resist you running forward. You should aim to get a lot of quick steps per mat. (at least 6 per mat) Switch off and alternate for 5 total untimed rounds.

Strength

Every 90 seconds for 7 sets:
Power snatch + snatch

Conditioning

For time:
5-4-3-2-1
Thrusters, 135/95#
Muscle ups

Then

5 banded sprints, 4 mats