Warm Up
2 rounds
45s easy/30s mod/15s fast cardio machine
6-8 inch worm + push ups
6-8 squat strech per side
then 2 rounds
6-8 reps each movement :
deadlift, hang power clean + front squat + push press
rest 30s bwn round

Weightlifting (22 min total time)
Every 30 sec for 8 times
1 hang squat clean (mid thigh) @60-70%
rest 2 min
Every 45 sec for 8 times
1 hang squat clean (below knee) @65-75%
rest 2 min
Every min for 8 minutes
1 squat clean from floor @70-80%

Metcon
8 min amrap
3 power snatch
3 overhead squats
3 thrusters
target weights @50/35kg, scaled 42.5/30kg or 35/25kg.
target 6+ rounds.