Warm Up
2 rounds
40/20/10s of rowing, add speed.
5 prone ATYT's
10 cossack squats
10 glute airplanes
then 2 sets of burgener snatch warm up with barbell, 5 reps each movement.
rest 1 min bwn sets

Weightlifting
3x 2 muscle snatch + 2 hang power snatch +2 snatch balance 30-50%
4-6x1 power snatch + 2 hang squat snatch @60-80% of 1rm snatch
rest as needed bwn sets

Strenght
Back Squat 10+10+8+8 reps@60-65-70-75% of 1rm
rest as needed bwn sets

Metcon
4-5 sets, go new set every 3 minutes (12-15 minutes)
10/13 calories running or bike erg (masters 45+ 9/12 calories
12 double kb deadlifts + 9 hang power cleans + 6 push presses with 16/24kg's
OR
12 double db deadlifts + 9 hang power cleans + 6 push presses with 15/22.5kg's
go at 80-85% effort, time target sub 2 min 10 sec per round
Masters 45/scaled version
10-7-5 reps with rx weights OR rx reps with 20/12.5 or 12kg's
Elite versio = 6 thrusters