Part A

Power Snatch with 2sec Pause in landing
5 x 3 @ start light increase to a heavy
But you must maintain the 2sec Pause

Part B

13min AMRAP
400m Run
25 Air Squats
6 Burpee Box Jumps 24/20″

Extra’s

3 Rounds
8 Strict Ring dips
8 Strict Pull ups
Add some weight if easy