Warm Up
2 rounds
2 min cardio
20 banded side steps + 20 banded air squat
10 scapula rolls + 10-15 ring rows
:20-30 wall walk hold
then weightlifting skill for few minutes and start working sets

Strenght
8x3-position power snatch (hip, mid thigh, floor) last power snatch slow style
rest 1-1.5 min bwn sets
Snatch Deadlifts 4x5reps, building in weights
rest 1-2 min bwn sets

Metcon
8 min amrap
8 V-ups
8 push ups
8 box jumps