Warm Up
2 rounds
40/20/10s assault bike, add speed
10+10 db snatch or db ohs
20 hip bridges/10+10 single leg hip bridges
20 hollow rocks
then 2 sets with barbell
dip and drive, shoulder shrugh and elbow high x 3-5 reps
3 hip muscle snatch
3 snatch drop to power snatch catch
3-position power snatch snatch (mid thigh, below knee and floor)

Weightlifting
Build to heavy tiple of power snatch (no tng)
2-3x5reps of flat foot power snatch @35-55% of 1rm then 4-5 sets of 3 reps @65-85% of 1rm (1 RIR after last set)
rest 1-2 min bwn 5's and 2-3 min bwn 3's.
Build to heavy single of squat clean+split jerk
4-5x2reps@35-65% and 4-5x1rep@@70-90%
rest as needed bwn sets

Accessory Work (optional)
3 sets
5 sharp box jumps
5-10 strict chin ups
15 fast v-ups/tuck ups
rest 2 min bwn sets

Metcon Prep:
4x10sec fast/20 sec rest

Metcon
Tabata with echo bike @90% effort