Warm Up
4 min cardio (perform 4 burpee every min x 4 times)
then some mobility for few minutes
then barbell warm up of coach/your choise 10 minutes (both movements)

Weightlifting
Flat Foot Snatch 4x4reps@light weight
Slow Snatch + Snatch 6x1+2reps@moderate (can be power or squat)
Power Clean + Push Press + Squat Clean + Split Jerk 3x1+1+1+1 reps@light weight
Squat Clean + Split Jerk 6x2+2reps@moderate weight