2-3sets:

10-15 bicep curl
10-15 banded tricep
10+10 seated press

1min ON, 30s OFF x 6
As amrap:
6 alt. db snatch @22.5kg
6 chest to bar
6 burpee over db

BACK SQUAT

4x3 @85%

Every 3min

OHS

4x 1 snatch balance + 2 ohs

@70-75% of 1RM snatch

SNATCH COMPLEX

3x 2 snatch + 2 hang snatch @75%
3x 1 snatch + 1 hang snatch @80%

Every 2min

Warm Up
2 rounds
2 min cardio
10 gtoh + halo
10 plate row
5+5 plate press
5+5 single leg rdl with plate
then some barbell prep for power snatch and pc/pj. Skill part.
then perform strenght part and after it go for metcon.

Strenght
5x5 devils press with double dumbbells , building in weights
rest 1.5-2.5 min bwn sets

Metcon
EMOM 8
odd : row or ski x 30 sec @20 min pr pace
even : power snatch x 4 reps @light/mod weight

EMOM 8
odd : air bike / bike erg x 30 sec @20 min pr pace
even : power clean + push jerk x 4 reps @light/mod weight

2 min rest bwn emom's

For time:'

3rounds:

21cal row
15 ttb
9 c&j @60/40kg

TARGET UNDER 7MIN / TIME CAP 9MIN / SCALE REP SCHEME IF NEEDED --> 15-12-9

Laji 1
A) 6min
Buy in: 50 wallball
--> Max cal row

Rest 2min

B)
For Time:
16 box over burbee
32 pull up
16 box over burbee

Rest 45min

Laji 2)
5 min Max Weight
1 clean+
1 jerk +
1 hang clean +
1 jerk

Rest 30min

Laji 3)
For Time:
15 snatch 42,5kg
15 t2b
15 ohs
15 t2b
15 thruster
15 t2b

TC 8min

3 rounds for consistency:
25 shoulder to overhead 40/30 kg
50/40 cal ski, row or bike
25 back squats 40/30 kg
5 min rest between rounds