Body Heat + Mobility (5-7 min)
2:00 Cardio Choice
:30 Alternating Scorpion Stretch
:20/:20 Samson Lunge
10 PVC Pipe Pass Throughs
:15/:15 Standing PVC Pipe Prayer Stretch
General Prep (4-6 min)
2 Sets: For Quality
10/10 Hand to Hand Wrist Circles
10/10 Alternating Arm Swings

Then Barbell Specific Warm for Strength

Strength
10:00 EMOM
1 Snatch @ 80%+
Level 2:
As prescribed
Level 1:
10:00 EMOM
3 Hang Snatch @ 7-8 RPE

Workout
“Amanda”
For Time:
9-7-5
Ring Muscle-Ups
Squat Snatch
Load: 135/95lb, 61/43kg

Options
15-12-9
-Pulls ups
-Dips or push ups
-snatch

Or for a little more work
21-15-9
pull ups
dip
15-12-9
snatches

Lot of different ways to scale this high skill workout to make it a great workout for you.