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 3x4-6 reps, start with barbell and build to starting weight

Strenght
Tempo Back Squat 4x6reps @55%+ of 1rm
building to todays heavy 6 rep set. rest 3-4 min bwn sets.

Metcon
Emom 20
odd : 2 hang 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