Warm Up
2 rounds
2 min cardio
20 banded side steps + 20 banded air squat
20 band pull aparts + 5 pass thoughs
20 Mountain climbers
then weightlifting skill for few minutes and start working sets

Strenght
Snatch 8x3reps, building in weights keeping technique. Power or squat.
rest 1-2 min bwn sets
Slow Snatch Pulls/High Pulls 3x5reps, building in weights
rest 1-2 min bwn sets

Metcon
Emom 10
3-5 burpee pull ups OR 4-6 burpee + 4-6 ring rows