Warm Up

2 Sets
60 Sec Overhead Opener
45 Sec Pigeon Stretch (per side)
2 sets
1-2 min air bike
8-12 wall squats
8-12 Incline Cuban Press
8-12 Single Leg Glute Bridge w/Pause at top squeezing glute (each side)

Strenght
Overhead Squats 5x3reps@70-80% of 1rm snatch
go new set every 1.5-2 minutes
Deadlift 4x4reps@70-80% of 1rm
go new set every 1.5-2 minutes

Metcon
3-4 sets, go new set every 4 min
63 double unders
21/17 calories rowing
7 power snatch @60/42.5kg (or max 70% of 1rm power snatch)
time target cap per set is 3 minutes.

Accessory Work
2-3 x 45-60sec heavyish farmers walking
2-3 x 45-60 sec of double kb oh walking
2-3 x 10+10 side plank hold + knee/elbow touch&crunch
rest as needed