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 @70-80%
pause 2 sec on catch on hang snatch, snatches should be squat snatches. If mobility issues, then power.

Strenght
Tempo Back Squat 12-10-8reps@50-60% of 1rm (tempo 4sec down, 1 sec pause, up and 1 sec reset for next rep)
rest 3 min bwn sets

Metcon prep
2-3 sets
30 sec rowing
3+3 single arm db ohs (build in weights)
10-15 doubled unders
2 burpee dl with rx db's

Metcon
3 rounds for time
30/24 calories rowing
5+5 single arm db ohs @rx db
30 double unders
6 burpee deadlifts with rx db's
time target 9-10 minutes, cap 12 minutes.