Warm Up&skill (25-30 min)
3 rounds
1 min cardio
12 step back lunges
12 band pull aparts
12 alt leg v- ups
then some mobility for weightlifting 5 mins
then some barbell warm up for snatch and clean&jerk

Weightlifting (30min)
Power Snatch 2x5reps + 3x3 reps
then
Squat Clean + Split Jerk 5x2+2reps
building in weight on both movements and rest 1-2 min bwn sets