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
Hang Power Snatch + Power Snatch 6x3+3reps@light/mod weight
rest 1-2 min bwn sets
Snatch Deadlifts 4x4reps, building in weights
rest 1-2 min bwn sets

Metcon
2x4 min amrap / 2 min rest bwn
8-12 wall ball shots
8-12 american kb swings
8/10 calories cardio machine
target is complete 2 rounds on that 4 min amrap