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
3xMuscle snatch + power snatch + snatch @35-50%
3xPower snatch + 2 snatch @60-70%
Squat Snatch
1@80% , rest 20s 1@80%
1@83%, rest 30s, 1@83%
1@85%, rest 45s, 1@85%
rest 2-3 min bwn "sets"

Metcon
2 sets, rest 2 min bwn part 1-part 2

Part 1
2 rounds for time
4 squat snatch @42.5/30kg
6 box jump overs
8 kipping hspu

Part 2
2 rounds for time
4 ohs @42.5/30kg
6 bar over burpees
24 double unders

Accessory Work
2-3 sets
30+30 single arm kb oh carrying
30+30m single arm kb front rack carrying
30+30m single arm kb suitcase carrying
rest as needed

Cool down
2-3 min light cardio
2-4 min upperback/lat/low back/side smash
1+1 min upper trap with painball
1 min cobra to downdog pose strech