Warm Up
3x30 sec easy/20 sec moderate/10s fast rowing (total 3 minutes)
band pulls + banded hip activation
3-5 min of speed ladder drills
3x10 lateral jumps (sharp ones) during rest time (2-3 mins do some core activations )
then do barbell prep as needed before starting weightlifting session

Weightlifting
flat foot power snatch + flat foot snatch
3x1+2reps @35-50%
tempo snatch + power snatch + snatch
3x1+1+1reps @60-75%
power snatch or snatch
10x1@80-90%, go new set every 1 min
snatch pull
3x3reps@90-100%
rest 1.5-2.5min bwn lifts, except emom's

Strenght
In the hole front squat 4x5reps@60-70-75-80%
rest 2-3 min bwn sets

Metcon Prep:
2 sets
2 power snatch + 3 ohs + 4 bfb + 5 ttb , add weight or go 2 times with workout weight
rest 1-2 min bwn set

Metcon
10 min amrap of
5 power snatch @60% of 1rm snatch
7 overhead squats
9 bar facing burpees
12 toes to bars
target 4+ rounds.