Warm Up
3 rounds
1 min cardio
5+5 rdl
5+5 upright row
5+5 single arm half kneeling press
:20 wall walk hold
then some mobility for weightlifting 5 mins
then some barbell warm up for snatch and clean&jerk

Weightlifting (30min)
Power Snatch 4x4reps
then
Power clean&jerks 4x4reps
building in weight on both movements and rest 1-2 min bwn sets

Metcon
Tabata of cardio machine