Warm Up
2-3 Sets
10 Slant Board Good Morning (per leg)
8 Eccentric Toes to Bar
16 Prone PVC Behind Neck Press
then 3 sets with barbell
dip and drive, shoulder shrugh and elbow high x 3 reps
3 hip muscle snatch
3 overhead squat
3-position snatch (mid thigh, below knee and floor)

Weightlifting
Hip Muscle Snatch
3x3reps@35-50%

Snatch Grip Push Press behind neck
2x3reps @60-65%
2x2 reps@70-75%

High Hang Power Snatch
2x3reps @60-65%
3x2reps@70-75%

All % counted of 1rm snatch or power snatch.
rest 1.5-2 min bwn sets

Strenght
emom 10 of:
1 pause front squat @60-75%, building up. do 2-3 sets at same weight, last weights around 70-75% of1rm

Metcon prep
2-3 sets
:30 rowing or ski erg
:20 single unders
5 scap push ups + 5 hr push ups
rest 1 min bwn sets

Metcon
Go new set every 3 minutes for 3-4 times
max reps double unders in 1 minute (cap 100)
max reps push ups in 1 minute (cap 25)