Warm Up
3x40s easy&20s mod%10s fast cardio, rest 20s bwn
then band pull aparts and banded hip activation
then barbell warm up for power snatch and pc&pj

Strenght
Power Snatch 4x5@70-75% of 1rm power snatch
rest 1.5-2 min bwn sets
Power Clean&Push Jerk 4x5@70-75% of 1rm power clean&jerk
rest 1.5-2 min bwn sets

Metcon (time cap 16 mins)
3-4 sets of
240m run / 1 min - 1 min 15s air bike
8-10 deadlifts 40-50% of 1rm
alt time full round with partner or rest 1:1 bwn sets