Warm Up
2 sets
5 scorpion pec strech (R/L)
10 cossack squats
10 side plank clamshells with band R/L
1-2 min ab,row,bike,run

Strenght
Tempo Back Squat 3x8reps @45-55% of 1rm (3-41X1)
BS TEMPO is 3-4 sec down, 1s pause, up, 1 sec reset.
rest 3 min bwn sets

then some prep for hang power snatches.

Metcon
Emom 16
odd : hang power snatch x 5 reps @50-70%
even : ab,row,bike,run x 30 sec mod/fast pace or 45 sec easy pace