Warm Up
2 sets
12/15 calories of echo bike
:30-45s single unders
6 burpees
5 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 power snatch (pause is on catch position)

Metcon Prep
3 sets
3 power snatch
3 bar over burpees (lateral)
3 ohs
3 bar over burpees (lateral)
rest 1-2 min bwn sets (climb to workout weight)

Metcon
5 min amrap
2-4-6-8...
power snatch @60/42.5kg
bar over burpees (lateral)
rest 5 min
for time same amount of rep than you did on first 5 min amrap but power snatch changes to ohs
bar over burpees (lateral)
ohs @60/42.5kg
(masters 45+ / scaled = 52.5/35kg)

Strenght
4-5 sets to build heavyish sledge push for 15-20meters
perform 5-15m hs walking OR 2-4 wall walks after sledge push
rest 2-3 min bwn sets