Warm Up with Air Bike
3 times 40s easy -> 20s moderate -> 10s fast -> rest 20s bwn
then
2 times with barbell through this :
3 muscle snatch + 3 hang power snatch +3 snatch gripp pp behind neck + 3 sots press
rest 30s bwn
3 muscle clean+ 3 hang power clean +3 front squat + 3 press + 3 sotts press

rest 30s bwn

Weightlifting
3 sets
muscle snatch + power snatch + hang snatch @35-50%
3 sets
power snatch + snatch balance + hang squat snach @50-60%
3 sets
Power clean + push press + hang squat clean + split jerk @40-50%
rest 1-1.5 min bwn
3 sets
power clean + split jerk + hang squat clean + split jerk @60-70%
rest 1-1.5 min bwn

Accessory Work 1
3 sets
30-50 double unders
6-12 toes to bars
8+8 single arm db oh lunges
rest 2 min bwn sets

Accessory Work 2
2 sets
:30-60 Active Bar Hang
:30-60 HS Hold
:30 Side Plank R/L
rest 2 min

Cool down
Some overall streching for few minutes, nothing deep streches.