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
New set every 1.5 min :
TNG Power Snatch 5x5@40-60%, light and smooth.
then
10 min emom
1 Snatch Balance + 2 Pause OHS @50-70% of 1rm snatch
pause 2 sec on bottom of squat on overhead squats.

Strenght
Pause Back Squat 4x2reps@60% (pause 3 sec at bottom)
rest 2-2.5 min

Metcon
15 min emom
1) double unders x 40 seconds
2) devils press x 5reps @rx dumbbells
3) weighted box step overs x 10 reps @rx dumbbells
4) ski erg x 40 seconds
5) rest min