3 rounds
1 min cardio
8 lunge elbow strech
4 hindu push ups
8 tempo ring row
8 pause wall squats
then some mobility for weightlifting 5 mins
then some barbell warm up for snatch and clean&jerk

Weightlifting (30min)
Power Snatch + OHS 2x3+3reps + 3x2+2 reps
then
Power Clean + Squat Clean + Split Jerk 6x1+1+1reps
building in weight on both movements and rest 1-2 min bwn sets