Warm Up
3-5 min of cardio machine work as overall warm up for body
Band Pulls + Banded Hip Activation
then 3 rounds of snatch barbell warm up
1st round) 5 snatch romanian deadlift + 5 hip high pulls + 5 overhead squats
2nd round) 5 snatch pull + 5 hip muscle snatch + 5 press under to ohs

3rd round) 5 snatch high pull + 5 hip power snatch + 5 snatch drop

Weightlifting
3x2 snatch high pull + 2 hip power snatch + 2 snatch balance @35-55%
5x1 snatch high pull + 1 hang power snatch + 1 squat snatch @60-80%
rest as needed bwn sets

Strenght
Back Squat 4x5@60-65-70-75% of 1rm
rest as needed bwn sets
3 supersets of:
3 snatch high pulls@85-95% of 1rm snatch (use straps)
perform 3-5 sharp box jump to 50-75cm right after
rest 2-3 min bwn sets

Metcon

4-5 sets, new set every 1.5 min
5 lateral burpee over barbell
8 barbell oh lunge walk / barbell oh reverse lunges in place
5 lateral burpee over barbell

rest until 10:00

4-5 sets, new set every 1.5 min
5 bar facing burpees
8 tng power snatch
5 bar facing burpees

RX weights 42.5/30kg
Masters&Scaled 35/25kg