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
then some mobility if needed and

Weightlifting
Slow Snatch + Pause Hang Snatch 4x1+2reps@40-60%
then
12 min emom
Snatch + Pause Hang Snatch+Overhead squat @70-80%
pause 2 sec on catch on hang snatch, snatches should be squat snatches. If mobility issues, then power.

Strenght
Tempo Back Squat 8-6-4-4reps@55-70% of 1rm (tempo 4sec down, 1 sec pause, up and 1 sec reset for next rep)
rest 3 min bwn sets

Metcon
3-4 sets of
1 legless + 1 rope climb OR 2 Rope climbs
15m double kb oh walking lunges @12/16kg's
1 legless + 1 rope climb OR 2 Rope climbs
rest 1:1 bwn sets
time target per set is under 3 minutes.