Warm Up
3 rounds

Air bike
40s easy -> 20s moderate -> 10s fast -> 20s rest
3 dynamic squat strech
6 cossack squats (slowly&strech)
3 wall squats
6+6 single arm ring row
then spend few minutes of front rack mobiltiy and forearms streching

Prep for metcon 2-3 sets of thrusters x 6-10 reps ,starting with barbell and also hit 1-2 rope climbs

Metcon
3x3 min amrap / 3min rest bwn
16/20 calories of air bike (target about 55-65 seconds)
12-15 thrusters @42.5/30kg
Max reps Rope climbs
Target number of rope climbs is 3-5 on each round. no more. Masters 45+ RX for you is 12 reps of thrusters.

prep for snatch with barbell 2 rounds

3 muscle snatch + 3 hang power snatch +3 push press + 3 ohs + 3 balance

Weightlifting
Part A
3 Snatch Push Press + 2 Overhead Squat + 1 Snatch Balance x 2 sets @73% of 1RM Snatch
2 Snatch Push Press + 1 Overhead Squat + 1 Snatch Balance x 2 sets @78% of 1RM Snatch

Part B
2 Snatch From Above The Knee + 1 Snatch x 2 sets @70% of 1RM
2 Snatch From Above The Knee + 1 Snatch x 3 sets @73% of 1RM

Accessory Work
3 sets
8-12 weighted hip extension on ghd
8-12 weighted single leg calf raises (use 5-15kg DB on extra weight)
rest 2 min

Cool down
2-3 min light air bike
2-3 min upperback smash with roller
1-1 min quad/adductor smash with roller
1+1 min tennis/lacrosse ball to upper trap against righ
1-2 min prayer pose strech