Warm Up
3 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 reps
3 hip muscle snatch
3 overhead squat
3-position snatch (mid thigh, below knee and floor)

Weightlifting
Building to heavy 5 rep set for squat snatch
starting @35-45% of 1rm and last should be 75-80% of 1rm snatch (1-2 RIR after last set)
rest as needed bwn sets
Optional Strenght
Weighted Pull ups 3-5x5reps @last 2-3 sets do 80-90% of last weeks 5 rm.
rest as needed bwn sets

Metcon (zone 2-3)
Every 4 min for 20 minutes
1:40-1.50 @moderate pace (you choose the machine)
6-8 double db thrusters @15/22.5kg's
straight to
20 min zone 2 machine (you can do every 5 min if you like 10-12 ghd back extensions or 12-15 reverse hypers

Accessory Work/Cool down
3 sets 10 cal recovery ab + 20-30 alt hand bicep curls with 10/15kg's (10-15 per arm)