Warm Up
3-5 min of cardio machine work as overall warm up for body
Band Pulls + Banded Hip Activation
then 3 rounds of snatch barbell warm up
1st round) 5 snatch RDL + 5 hip shrugh and elbows high + 5 ohs
2nd round) 5 snatch pull + 5 hip power snatch + 5 snatch drop
3rd round) 5 snatch high pull + 5 hang power snatch + 5 snatch landing

Weightlifting
3x1 power snatch + 1 low hang power snach +1 hang power snatch + 1 snatch balance + 1 ohs @35-50%
5x1 power snatch + 1 hang power snatch + 1 squat snatch @60-80%
rest as needed bwn sets

Strenght
Back Squat 4x5 reps@65-70-75-80% of 1rm
rest as needed bwn sets

Metcon prep
2 sets
5 front squats + 5 burpee pull ups + 5 front squats @lighted weight (second set @wod weight and 3+3+3 reps)
rest 1-2 min bwn set

Metcon
For time
15 front squat @50/70kg and masters 45+/scaled 42.5kg/60kg
15 burpee pull ups
15 front squat
target is to to fast and try to get unbroken sets on squats. time target is sub 4 minutes