Warm Up
2 rounds
2 min cardio
4 inch worm + push up
4 russian baby strech
8 plate gtoh
8+8 plate halos
then some barbell prep for power snatch

Strenght
Power Snatch 4x5reps@light/mod to mod/heavy
rest 1-2 min bwn sets
Power Clean&Jerk 4x5reps@light/mod to mod heavy
rest 1-2 min bwn sets

Metcon
3x2min on / 2 min off
rowing
ski erg
air bike
one time each machine, alt time with partner. keep mod/fast pace