Warm Up
3 min cardio machine
then
2 rounds
10 lunge + twists
15 band pull aparts
10 wall squats

Skill
Snatch Technique drills with stick then barbell

Strenght
Squat Snatch Training for 15 minutes (if mobility issues then
power snatches or squat cleans
2-3 times 3-4 reps and 5-6 times 2-3 reps at light/mod weight
rest 1-2 min bwn sets

Intervals
6x1min on / 1min off (alt time with partner
3 times air bike or run
3 times row or ski
add speed during rounds.