Warm Up
3-5 min of cardio machine work as overall warm up for body
then some mobility for few minutes
then barbell warm up of your choise 10 minutes (both movements)

Weightlifting
3x Flat Foot Snatch + 3 ohs@light weight
5x Slow Power Snatch + Slow snatch + Snatch @moderate to mod/heavyish
3x Power Clean + Push Press + Squat Clean + Split Jerk @light to mod weight
5x Power Clean + Squat Clean + Push Jerk + Split Jerk@moderate to mod/heavyish