Warm Up
2 rounds
1:30 cardio machine
10 gtoh with plate
10+10 plate halos
10 alt leg RDL
10 plate squats

Burgener Snatch Warm Up

Strenght
Hang Power/Squat Snatch Training for 15 minutes
2-3 reps, hit set every 1-1,5 minute

Metcon

3 rounds
1 min rowing (target 12-20/16-24 cal)
20s rest
1 min double unders/single unders
20s rest
1 min burpees (target 10-20 reps)
20s rest
1 min rest
20s rest
add speed/effort each round