Warm Up
2 rounds
2 min cardio
20 banded side steps + 20 banded air squat
20 band pull aparts + 5 pass thoughs
20 alt leg v-ups
then weightlifting skill for few minutes and start working sets

Strenght
Flat Foot Snatch 4x4 reps
rest 1-2 min bwn sets
Power Snatch 5x5reps, building in weights
rest 1-2 min bwn sets

Metcon
Emom 10
3-5 pull ups / ring rows
5-8 push ups
7-12 air squats
target is to complete that full round unders 45seconds