Warm Up
Band Pulls + Banded Hip Activation (mixed)
then 2 rounds
40/20/10s assault bike, add speed
5 sharp box jumps
5 strict hspu (controlled)
5 muscle snatch
5 thrusters

Strenght
Power Snatch
3x5reps@40-65% + 5x3reps@70%+75% and last 3sets @80-85% of 1rm power snatch
rest 1.5-2.5 min bwn sets
Bench Press
4 sets of 8 reps, just build to heavy 8 rep set and keep rest time pretty short.
rest 1.5-2.5 min bwn sets

Strenght&Conditioning
Every 2 min for 10 minutes (5 sets)
6-8 double db snatch from floor @rx dumbbells
straight to
Emom 10
3-4 devils press, on last minute full minute (target 7-10 reps)

Accessory Work
Every 5 min for 10 or 15 minutes (3 sets)
20 weighted cossack squats @5/10kg
10-15 push ups or double db bench press
:20-30 sec of knee tuck hold on rings