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 5x1reps@75-85% of 1rm snatch
go new set every 1-1.5 minutes
Deadlift 4-5x2 reps@75-85% of 1rm
go new set every 1-1.5 minutes

Metcon
3-4 sets With partner ( 3min on / 1 min off)
20/16 calories air bike (fast) (masters 45+/scaled = 18/14) (both bikes same time) (max 1.15)
x- reps of: squat snatch, alt time lift @60/42.5kg (or max 70% of 1 rm squat snatch) goal is to be able do fast singles.
goal is to get 30+ reps per person on this workout.

IF GOING ALONE, THEN SAME THING BUT KEEP 8-10 SEC BREAK AFTER EACH LIFT.

Accessory Work
4-5x yoke carrying x 20-40m, go by feeling but use only light to moderate load. not max or heavyish today.
rest as needed