Warm Up
3 rounds
1 min row
5 muscle snatch + 5 snatch grip push press behind neck + 5 OHS
10 burpees
:20-30 L-Tuck Hang

Strenght
Overhead Squat 5x5 reps @60-80% of 1rm.
rest 1.5-2.5 min bwn sets
Slow power snatch + hang power snatch 5x1+1reps@60-70%
rest 1.5-2.5 min bwn sets
Power Snatch 5x5 @60-70% of 1rm
go new set every 2 min.

Metcon
2 sets
8 min amrap
3 rounds
25/20 cal and masters 45+ 20/15 calories rowing
12 double db bench press @15/22.5kgs (masters 45+ 10 reps of bench press )
then remaining time do max reps of toes to bars (target is about 2 min of toes to bars)
rest 4 min bwn sets

Optional Accessory Work
3-5x6+6 single arm db oh lunge walking steps
2-3x12-15 reps tate press with dumbbells
3-4x30-40m sandbag bear hug carrying
rest as needed