Warm Up
3x30 sec easy/20 sec moderate/10s fast air bike (total 3 minutes)
band pulls + banded hip activation
3-5 min of speed ladder drills
3x10 skater 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 snatch
3x3reps @35-50%
tempo snatch + snatch
3x1+2reps @55-65%
snatch (power or squat)
8x1@70-80%, go new set every 1 min
snatch pull
3x3reps@80-90%
rest 1.5-2.5min bwn lifts, except emom's

Strenght
Pause Front Squat + Front squat 4x2+3reps@60-65-70-70%
rest 2-3 min bwn sets

Metcon
at 75-85% effort (time target per set is around 1 min)
4 sets, new set every 2 min
4-6 lateral burpee over barbell
8-10 barbell OH reverse lunges
4-6 lateral burpee over barbell

rest until 10:00

4 sets, new set every 2 min
4-6 bar facing burpees
8-10 tng power snatch
4-6 bar facing burpees
weights 35-42.5kg/25-30kg (weight should be around 40-50% of 1rm power snatch.