Warm Up
Upperbody and Hip Activations with bands
then some overall warm up with cardio machines
barbell prep x 2 rounds
5 snatch grip RDL
5 bent row
5 front squat
5 shoulder press
5 snatch grip push press BN
5 overhead squats

Strenght
Pause Overhead Squats 3x5reps@50-55-60% of 1rm snatch
rest 2 min bwn sets
Pause Thruster 3x5reps@50-55-60% of 1rm
rest 2 min bwn sets
Weighted Chin ups 3x5reps @30-35-40% of 1rm
rest 2 min bwn sets

• on ohs and thruster do pause at bottom of squat on each rep.

Metcon (80% effort)
Every min for 15 minutes (5 rounds)
1) single arm db ohs x 4-6reps R/L
2) single arm db devils press 6-8 reps
3) short rope climbs x 2-3 reps or 1-2 long ones