Warm Up
3-5 min easy rowing

2 Sets
5 Scorpion Pec Stretch (per side)
8 Cossack Squat (per side)
10 Side Plank Clamshell (per side)

Accumulate 2 minutes in Supinated Passive Hang (stretching lats)

3 Sets
5 Power Snatch (empty bar)
5 Overhead Squat (empty bar)
5 Seated Box Jump (60/50cm)

Weightlifting
Wave 1
3 Power Snatch + 3 Overhead Squat @60% 1RM Power Snatch
2 Power Snatch + 2 Overhead Squat @65% 1RM Power Snatch
1 Power Snatch + 1 Overhead Squat @70% 1RM Power Snatch

Wave 2
3 Power Snatch + 3 Overhead Squat @65% 1RM Power Snatch
2 Power Snatch + 2 Overhead Squat @70% 1RM Power Snatch
1 Power Snatch + 1 Overhead Squat @75% 1RM Power Snatch

Wave 3
3 Power Snatch + 3 Overhead Squat @70% 1RM Power Snatch
2 Power Snatch + 2 Overhead Squat @75% 1RM Power Snatch
1 Power Snatch + 1 Overhead Squat @80% 1RM Power Snatch
rest as needed bwn sets

Strenght
5 Sets (1 set every 2 minutes 30 seconds)
1 Front Squat + 1 Pause Front Squat + 1 Front Squat
*Start around 50-55% and build from there 70% on last sets
**Pause Front Squat is 3 second pause in the bottom.

Metcon
3x 2 rounds / 1.5 min off
15/12 calories rowing
30-45 double unders
10-15 push ups
target is to get sub 3 min that 2 rounds.