dynamic warm up
PVC pass throughs
2 min box shoulder stretch
1 min each leg pigeon pose

5 min barbell warm up for the snatch

Weightlifting

Hang Snatch (4-4-4-4-4 asending weight )

Metcon (Time)

4 rounds
20 double unders
10 power snatch 95/75/55
5 cal row/bike