Warm Up
Band Pull + Banded Hip Activation
then 2 times through
5 snatch deadlifts
5 hang muscle snatch
5 snatch push press
5 pause overhead squats
then 2 times through
5 power snatch
5 pressing snatch balance

Strenght
Pause Snatch 3x3 and 3x2 reps (pause 2 sec on catch position) Power or squat snatch.
use 55-65% for the triples and 70-80% for doubles
rest 1-1.5 min bwn sets
Tempo Back Squat 3x8reps@50-60% of 1rm (tempo 4sec down, 1 sec pause, up and 1 sec reset for next rep)
rest 3 min bwn sets

Metcon
3-5 sets
15/12 calories rowing
15/12 wall ball shots (masters 45+ = 12 reps)
10 box jump overs @50/60cm
rest 1:1 bwn sets