Warm-up:

3x
15/12 Calories row/bike
5 No contact muscle snatches
5 Behind the neck shoulder press.
5 Overhead squats
3-5 Tall box jumps
3 No feet snatch balances
3 Slow snatches"

A) Front squats

Every minute on the minute for 8:00 minutes:
7 x 1 @ 66%
1 x 7 @ 62

B) Snatch technique:

Primer:
“Snatch pull + Hang snatch + Snatch” @ 40-50%

Worksets:
Every minute on the minute for 10:00 minutes of: “Snatch pull + Floating snatch + Snatch” @ 50-60%

C) Clean and jerk technique:

Primer: Clean pull + hang clean + Clean + 2 Jerks.
4 sets @ 40-50%

Worksets:
Every minute on the minute for 10:00 minutes of: “Clean pull + Floating clean + Clean + Jerk” @ 50-60%"

D) Accessory:

3-5x
10 Monster walk forward
10 Monster walk backwards
10+10 Plank with lateral band row
6-10/Side seated 1-arm dumbbell shoulder press
:30s hollow hold

(Optional) Bonus:

Every minute on the minute for 20:00 minutes:
14/11 Calories row (:45s)
4-8 Touch and go power snatches (:30s)
14/11 Calories bike erg (:45s)
4-8 Touch and go clean and jerks. (:30s)

You choose the weight, but focus on good movement. Aim to be done within the timeframes.