Warm Up
2 sets
2 min bike,row, ab, run
8-10 Half Kneeling Thoracic Rotation w/Lift Off (each side)
10 Prone PVC Lift Offs w/2 Sec Hold + Snatch Grip
5 90/90 Hip Switch w/Heel Lift (R/L)
then warm up sets for squat 3x3-5 reps, start with bar/light weight and build to starting weight

Strenght
Pause Back Squat 4x3reps @60%+ of 1rm (1-2 sec lowering down, 1-2 sec pause and up)
building to todays heavy 3 rep set. rest 2-3 min bwn sets.

Metcon
Emom 16
odd : 2 power snatch +2 ohs @60-80% of 1rm power snatch
even : ab,row,bike,run x 30 sec mod/fast pace or 45 sec easy pace