Warm Up
2 rounds
40/20/10s 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
2x 3 snatch pulls + 3 high hang power snatch +3 snatch balance 30-40%
2x2 snatch high pull + 2 hang power snatch + 2 snatch balance @45-55%
3-5x1+1+1 power snatch + hang power snatch + snatch balance @60-70%
rest as needed bwn sets

Strenght
Deadlift 10-10-6-6-6 reps @50-55-60-65-70% of 1rm
rest as needed bwn sets

Metcon prep:
2 sets
5 ghd sit ups + 5 kb swings, add weight + 5m hs walk
rest 1-2 min bwn set

Metcon

3x2 min on / 1 min off
10-15 ghd sit ups
10 kb swings @20-24/28-32kg
max meters hs walking in remaining time in 2.5-7.5 meters at once. or x-reps of wall walks or double unders