Messing around on how i want these workouts prioritized. I will generally list the workout in order of priority, and these workouts are meant to be broken up into two sessions. If you are on a one workout schedule and have time for the all the work listed I would perform The squat work, then snatch work, then chipper or "barbie cardio"
Barbie cardio is pretty much exactly what it sounds like. low impact aerobic work that can be done on anything from a concept2 or elliptical. When performing barbie cardio, the preferred method is intervals generally working intervals at 90-95% effort for 30s followed by about 50% effort for the next 30s and repeated till time is met. Minimum time for barbie cardio will always be 20 mins, an can venture into much longer durations based on athletes needs. Make a good decision with this; don't let barbie cardio take away from your strength and technique work.
Metcon Pace Goals:
excellent (would impress me): sub 5 mins/unbroken wallshots
decent (what should be scaled towards as a goal): sub 7 mins (wallshots sub 2:30)
needs work (should've scaled lighter for faster pace): 10+ minutes
On the snatch emom, the limiting/fatiguing element should be you're power snatch. If you are having trouble with the hang or snatch balance, work is needed on those elements as they are there to grease proper mechanics and movement for full snatch.
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