Warm Up
2 sets
2 min rowing
8-10 Half Kneeling Thoracic Rotation w/Lift Off (each side)
10 Prone PVC Lift Offs w/2 Sec Hold + Snatch Grip
5 90/90 Hip Switch w/Heel Lift (per side)
then 3 sets with barbell
dip and drive, shoulder shrugh and elbow high x 3 reps
3 hip muscle snatch
3 overhead squat
3 position squat snatch

Weightlifting
Emom 12
3-position snatch (mid thigh, below knee and floor)
start @60% and build to 80-85% on last sets.
then

3 sets 2 snatch pull/high pull @95-105%
rest 2-3 min bwn sets

Strenght
Back Squat
2 sets
6 reps @65/68%
4 reps @75/78%
2 reps @85/88%
rest 3 min bwn sets

Metcon Prep
3 sets:
:45 rowing (add speed)
3-5 toes to bars
8 walking lunges (building in weight)
10-15 double unders
rest 1-2 min bwn sets

Metcon
2 sets
3 rounds of:
8-12 toes to bars (unbroken set is goal)
10 walking lunges @15/22.5kg's
25-35 double unders
time target is sub 5 min per 3 round set.
rest 3 min bwn sets