Warm Up
2 rounds
1.5 min cardio
10+10 single leg romanian deadlift
10+10 single arm hang snatch/ 2nd round c&j
10+10 single arm front rack squat
10-15 ring row
then some squat / overhead pos mobility

Strenght
Every 1.5 min for 4 times
Flat Foot Power Snatch + Flat Foot Hang Snatch 2+2reps@35-50%
Every 1.5 min for 6 times
pause on knee 2sec then power snatch + hang snatch @50-80% of 1rm
then
Every 1.5 min for 4 times
Power Clean + Push Press + Squat Clean + Split jerk 1+1+1+1reps@35-50%
Every 1.5 min for 6 times
pause on knee 2sec then power clean + hang squat clean + split jerk @50-80% of 1rm