Warm Up
3x40s easy + 20s moderate + 10s fast pace cardio / rest 20s bwn
then
band pull aparts + banded hip activation
then
2 sets
8+8 suitcase deadlift
8+8 single arm upright row
8+8 half kneeling press
8 wall squats
8 wall ball

Weightlifting / Strenght
then with barbell 2 rounds (1st power / 2nd squat)
3 high hang snatch + 3 hang snatch + 3 squat snatch
rest 1 min bwn rounds
then start to build for snatch weight and start workout

Every 2 min for 12 minutes (6 sets)
3 power snatch + 3 squat snatches @55-65% of 1rm

we want to lift fast singles on snatches.

Every 3 min for 9 minutes ( 3sets)
Snatch Deadlift x 3 reps @70-75-80% of 1rm
Pause for 1 sec (10cm off the floor, below, above knee and mid
thigh)

Wake Up metcon
Every 30 sec for 10-15 times
2-3 burpee pull ups

every 1,5 min for 9 mins (6 sets)
30 sec max double unders + 4-8 fast toes to bars

Cool down
2-3 min light cardio
5 cobra to downdog
5 russian baby maker strech
5+5 over the hurdles from out to in and in to outside