Warm Up
3x30 sec easy/20 sec moderate/10s fast air bike (total 3 minutes)
band pulls + banded hip activation
3x3-5 broad jumps (sharp ones) during rest time (2-3 mins do some core activations )
then do barbell prep as needed before starting weightlifting session

Weightlifting
flat foot power snatch + flat foot snatch
3x1+2reps @35-50%
tempo snatch + power snatch + snatch
3x1+1+1reps @55-65%
power snatch or snatch
10x1@70-80%, go new set every 1 min
snatch pull
3x3reps@80-90%
rest 1.5-2.5min bwn lifts, except emom's

Strenght
In the hole front squat 4x5reps@60-65-70-70%
rest 2-3 min bwn sets

Metcon Prep:
2 sets
:30 echo bike + 4 db fb + + 4 db snatches 4 ghd or ttb , add weight or go 2 times with workout weight
rest 1-2 min bwn set

Metcon at 85-95% effort
3-4x3min amrap/ 2min rest
15/12 cal echo bike
12 db facing burpees
9 db snatch @17.5-22.5/27.5-32.5kg
Max reps ghd sit ups or toes to bars in remaining time
target 15+ reps