Warm Up
3-5 min bike erg + some overall mobility
2-3 sets of
5 reps of each movement
snatch RDL / DL
hang muscle or power snatch
Snatch grip push press with 2 sec pause on each rep
pause ohs / snatch balance or drops
then start to climb up to starting weight

Strenght
Snatch (count on 1rm squat snatch)
8 sets every 20sec
1 rep @65% (do power snatches first 5-6 reps and last 2-3 reps as squat snatches)

rest 2 min

6 sets every 30sec
1 rep @75% (1-3 power and 3-5 squat snatches)

rest 2 min

4 sets every 45sec
1 rep @85% (all reps squat snatches)

Strenght
3x16-20 Front racked walking lunges with 16/24kg kettlebells (speedy walk but quality/control)
rest 30s
15-20 ghd sit ups (fast pace)
rest 3 min

Metcon
3 rounds For time
30/24 calories echo bike (masters 27/21)
21 wall ball shots (masters 18)
12 high box jump overs (masters 10) 75&60cm (scale to 60/50cm to keep it safe)
time target sub 12 minutes (this will be leg burner)

Accessory again
3 Sets
12-15 GHD Hip Extension w/10 second pause at the top of the last rep.
:20-25 Copenhagen Plank (each side)