Warm Up
3x30 sec easy/20 sec moderate/10s fast rowing (total 3 minutes)
band pulls + banded hip activation
3-5 min of speed ladder drills
3x3+3 single leg 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 @60-75%
power snatch or snatch
10x1@80-85%, go new set every 1 min
snatch pull
3x3reps@85-95%
rest 1.5-2.5min bwn lifts, except emom's
Strenght
In the hole front squat 4x5reps@60-70-75-75%
rest 2-3 min bwn sets
Metcon Prep:
2 sets
4 reps of each movement, add weight/speed
rest couple minutes and start metcon
Metcon @85-95% effort
8 min amrap
8 c2b pull ups / pull ups
8 DB Snatch @17.5-22.5/27.5-32.5kg
8 DB Goblet Squat
6/8 calories echo bike
target 4+ rounds.