Warm Up
2 rounds
20/16 calories 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 flat foot snatch pull + 3 hip power snatch + 3 snatch balance 35-55% of 1rm
3-5x1+1+1 snatch pull + power snatch + hang squat snatch @70-80% of 1rm
rest as needed bwn sets

Strenght
Back Squat 10-8-8-8 reps @60-65-70-75% of 1rm
rest 2-3 min bwn sets

Metcon prep:
2 sets
:45 echo bike
15m sledge push, add weight to moderate heavy
5 double db front squats
rest 1 min bwn sets

Metcon
2 sets
15/20 calories echo bike @mod/fast
15+15m sledge push at moderate weight
10 double db front squats @15/22.5kg's
15/20 calories echo bike @mod/fast
rest 1:1 bwn sets
time target is sub 4 minutes per set.
Masters 45+ 13/18 calories of echo bike.