Warm Up
3 rounds

1 min row
8+8 single arm hang snatch with db
8 pause wall squats
8+8 single arm push press
16-24 heel over db
then do mobility if needed and start prep for metcon

Metcon
3 sets
15/12 calories rowing
8 hang power snatch @42.5/30kg or 35/25kg
8 overhead squats @42.5/30 kg or 35/25kg
rest 1:1 bwn sets

3 sets
15/12 calories rowing
8 hang power cleans @50/35kg or 42.5/30kg
8 stoh @50/35kg or 42.5/30kg
rest 1:1 bwn sets

Strenght
Back Squat 3-4 x working set , build to heavy 5 rep sets. (2sec pause at bottom)
rest 2-3 min bwn sets
Bench Press 3-4 x working set , build to heavy 5 rep sets (1sec pause at chest)
rest 2-3 min bwn sets

Accessory Work
10 min emom
6-10 toes to bars + 3-5 strict hspu

Optional Extra
20-40 min light pace cardio 2-3 hours after main training session walk/jog/bike + foam rolling/recovery streching