Warm Up
2 rounds
1.5 min cardio
10/10 RDL
10/10 upright row
20 mountain climbers
then prep for weightlifting part and do some mobility if needed. Do some good barbell warm up for both movements.

Strenght
Power Snatch 3x6@60-65% of 1rm power snatch
rest 1.5-2 min bwn sets
rest few mins/prep for clean&jerks
Power Clean&Push Jerk 3x6@60-65% of 1rm power clean&jerk
rest 1.5-2 min bwn sets

Metcon
2 sets
240m run
240m walk/recovery jog
240m or 400m run
rest 2 min and repeat

Finisher = 2x12-20 ab crunch with hand behind neck + 10/10 birddogs