Warm Up
Band Pulls + 10-15 hip bridges + 5-10 single leg hip bridges + 5+5 dynamic squat strech
then 2 rounds
1-1,5 min rowing
3 snatch pull + 3 muscle snatch + 3 snatch gripp + 3 tempo ohs + 3 high hang snatch
rest 30-45 sec bwn rounds

Weightlifting
3xMuscle snatch + power snatch + snatch @35-50%
3xPower snatch + 2 snatch @60-70%
Snatch 3x2 @70-80%
Snatch pull 3x3 @90-105%

Metcon
Prep for 2 sets
5 scapular pull ups + 5 kip knee raises
5+5 big arm circles with 1.25/2.5kg plate
5 barbell clean&jerks
30-50 single unders

Intervals
2 sets
3 rounds
3 power clean&jerks @42.5/60kg
2-3 bar muscle ups or 4-6 c2b pull ups / normal kipping pull ups

rest 1 min

3 rounds
3 power snatch @42.5/60kg
30-50 double unders

rest 2 min bwn sets
Scale the weight if necessary, you should be able to go fast singles without needing to get ready like 10 seconds for next lift) Hard to say right percentages but I say
no more than 70% of 1rm.

Cool down
3-5 min light cardio
2 min upperback smash with roller
1 min cobra to downdog pose strech