Warm up

2 rounds
1:30 cardio machine
3 snatch high pull
3 muscle snatch
3 ohs + 3 snatch balance
rest 15-30 sec
3 muscle cleans
3 front squats
3 strict press

Warm up for snatch weight

Every 2 min for 8 minutes (4 sets)
6-8 tng power/squat snatches @light weight 15-25/20-40kg
first 2 round with power and 3+4 round with squat snatches and 3-4 REPS

rest and prepare for clean&Jerks for 5 minutes

Every 2 min for 8 minutes (4 sets)
6-8 tng power clean&jerks / squat clean thrusters @light weight (20-30/30-50kg)
first 2 round with power and 3+4 round with squat clean thrusters and 3-4 REPS

Metcon
emom 12
min 1 - dual kb snatches x 6-8 reps @12/16kg's
min 2 - devils press x 4-6 reps @10-12.5/15-20kg's
min 3 - box jump overs x 10-12 reps @50-60/60-75cm