Warm Up
3 min easy cardio machine

2 Sets
5 Scorpion Pec Stretch (per side)
8 Cossack Squat (per side)
10 Side Plank Clamshell (per side)

Accumulate 1 minutes in Supinated Passive Hang (stretching lats)

2 Sets
5 Power Snatch (empty bar)
5 Overhead Squat (empty bar)
5 sharp Box Jump (60/50cm)

Weightlifting
3 sets
3 Power Snatch + 3 Overhead Squat @60-65% 1RM Power Snatch
2 Power Snatch + 2 Overhead Squat @65-73% 1RM Power Snatch
1 Power Snatch + 1 Overhead Squat @70-80% 1RM Power Snatch
rest 30-45 sec bwn 3+2+1 rep sets and 2-3 min after full set.

Metcon
2 x 2 rounds / 2 min rest after 2 rounds and repeat
15/12 calories rowing OR 12/10 cal air bike
30-45 double unders
3-4 devils presses