Warm Up
2 sets
8-10/side Half Kneeling Thoracic Rotation with Lift Offs
10 Prone PVC Lift Offs w/ 2 sec hold, snatch grip
5/side 90/90 Hip Switch w/ Heel Lift
+
Burgener Snatch Warm Up
2x through with empty bar

Weightlifting
3-4x2 power snatch + 2 overhead squats @60-70% of 1rm
3-4x2 pause squat snatch @70-80% of 1rm (pause 1-2 sec on catch)
rest 1.5-2 min bwn sets

Metcon
Amrap 8
3-6-9-12-15...
bar facing burpees
power snatches @60% of 1rm