Warm Up
2 rounds
2min of echo bike/row erg
5 prone ATYT's
10 cossack squats
10 glute airplanes
then 3 rounds of snatch barbell warm up
1) 5 snatch RDL+ 5 hip muscle snatch + 5 snatch landing
2) 5 snatch pull + 5 hip power snatch + 5 press under to ohs
3) 5 snatch high pull + 5 hip squat snatch + 5 snatch drop

Weightlifting
3x2 muscle snatch + 2 hang power snatch + 2 snatch balance @35-55%
3x1+1+1 power snatch + hang power snatch + snatch @60-70% of 1rm snatch

3x1+1 power snatch + snatch @73-77%
all snatch complex tng sets, rest as needed bwn sets.

Strenght
Back Squat 5+3+2+2+1 reps@60-70-80-90-95%
rest as needed bwn sets
3 supersets of:
3 snatch pulls @95-105% of 1rm snatch + 3 sharp box jump to drop jump
rest 2-3 min bwn sets

Metcon (85-90% effort)
9 or 12 min emom (just basic stuff)
1) DB Snatch x 8-12 reps @22.5/32.5kg
2) 2-3 wall walks or 2x5-7,5m hs walk (10-15m total)
3) Burpee box Jump overs x 8-12 reps

masters 45+ can go for 17..5-20kg/27.5-30kg db