Mandatory Viewing: (notice how the bar, hips, shoulders all raise at the same rate, notice the height of the bar before he gets under it).
Then watch the breakdown
7x1 2 position snatch (from floor and hang) 60-90 sec rest between. For some you might be power snatching to over head squat from the floor and hang.
A) 5 minutes of Triple Under practice (or double under practice or singles).
B) Tabata Row (score is lowest calorie round)
C) 5-7 minutes of Turkish Barbell Get-ups
Mobility - Pigeon Pose, External Hip Capsule