Warm Up
3 rounds
15/12 cal row
20 cossack squats
10 sots press light barbell
10/10 upright row

Strenght
Overhead squats 2x5 reps @58-63% and 2x4 reps @70 % + 1x5 reps @58%
rest 1.5-2 min bwn sets
Power Snatch 5x3 reps @68-73% of 1rm
rest 1.5-2 min bwn sets
Snatch Pull 3x5 reps @90-100% of 1rm
rest 1.5-2 min bwn sets

Metcon
3-4 rounds for time (masters 45+ = 3 rounds)
40/30 cal ski erg
15-20 db snatch @12.5-15/17.5-22.5kg
8+8 single arm db oh lunge walk

Accessory Work
3x8-12 banded strict c2b pull ups
3x8-12 diamond push ups
5:00 bear hug sandbag hold (2+1.5+1.5min) @35/45kg

Optional Extra
20-30 min light pace cardio @55-65% of max HR easy pace cardio
rest as needed