Warm Up
Band Pulls + 10-15 hip bridges + 5-10 single leg hip bridges + 5+5 dynamic squat strech
then 2 rounds
1-1,5 min rowing
3 snatch pull + 3 muscle snatch + 3 snatch gripp + 3 tempo ohs + 3 high hang snatch
rest 30-45 sec bwn rounds

Weightlifting
3x Muscle snatch + power snatch + snatch @35-50%
3x Power snatch + HANG snatch + snatch @60-70%
Squat Snatch
1@80% , rest 20s 1@80%, rest 30s, 1@80%
1@83%, rest 30s, 1@83%, rest 45s, 1@83%
1@85%, rest 45s, 1@85%
1@88%, rest 60s, 1@88%
rest 2-3 min bwn "sets"

Metcon
3 rounds total
A. 16-24 ALT HAND DB SNATCH @15/22.5kg + 30-40m sandbag carrying ON BEAR HUG
rest 2 min
B. 20-25 WALL BALL SHOTS + 4-6 sandbag over shoulders (alt time right/left)
rest 2 min

If there is no sandbag available then 2 kettlebells or Dumbbells to front rack carry x 40m and
4-6 power cleans from ground (heavyish) WITH 2 DB'S OR KB'S

Cool down
2-3 min light cardio
1+1 min forearms strech
10+10 shoulder rolls forward/backwards
20 trunk twists with stick behind neck
5-10 kang squats slowly