Warm Up
2 sets
2 min rowing
8-10 Half Kneeling Thoracic Rotation w/Lift Off (each side)
10 Prone PVC Lift Offs w/2 Sec Hold + Snatch Grip
5 90/90 Hip Switch w/Heel Lift (per side)
then 3 sets with barbell
dip and drive, shoulder shrugh and elbow high x 3 reps
3 hip muscle snatch
3 overhead squat
3 pause snatch (pause is on catch position)

Weightlifting
Every 1.5 min for 3 times
3 pause snatch @55-65% of 1rm (first snatch can be power)
rest 1-2 min
Every 75 sec for 3 times
2 pause snatch @70-80% of 1rm (first snatch can be power)
rest 1-2 min
Every min for 3 times
1 pause snatch @80-90% of 1rm
then

2 sets 3 snatch pull/high pull @100-105%
rest 2.5-3 min bwn set

Strenght
Back Squat
2 sets
5 reps @70/73%
3 reps @80/83%
1 rep @90/93%
rest 3 min bwn sets
5 squats, rest 3 min , 3 squats, rest 3 min , 1 squat, rest 3 min and repeat full set/wave but +2.5-5kg bigger load on each set.

Metcon Prep
3 sets
1 rope climb
4 ohs, building in weights to wod weight
:30 sec bike erg
rest 1-2 min bwn sets

Metcon

2 sets

Buy in :
3-5 rope climbs (cap 1.5 min)
straight to:
3 rounds
5-7 OHS @42.5/30kg (masters 45+ 35/25kg)
350/400m bike erg
time target 5-6 minutes per set.
rest 5 min bwn set.