Buy in: Tabata down dog progression. Mobilize. Progressively load your barbell to prepare for the strength portion of the workout.
Front Squats 3 sets of 8 reps. Straight sets. Keep weight challenging but prioritize form.
In 12 minutes complete as many rounds and reps as possible of:
10 toes to bar
5 hang power snatches 63/115
5 front squats 63/115