Warm Up
3-5 min of cardio machine work as overall warm up for body
Band Pulls + Banded Hip Activation
then snatch barbell warm up
1st round) 5 snatch RDL + 5 hip muscle snatch + 5 ohs
2nd round) 5 snatch pull + 5 hip muscle snatch + 5 snatch landing
3rd round) 5 snatch high pull + 5 hip power snatch + 5 snatch drop

Weightlifting
3x muscle snatch + power snatch + hang snatch @35-50%
6x power or squat snatch + snatch @60-90%
3x3 snatch pull @95-105%
rest 1.5-2.5 min bwn sets

Strenght
Pause Back Squat 3x3reps@65-70-75%
then 8-10 min emom of:
1 Back squat@80-90%

Metcon
5x2 OR 3 min emom / 1 min rest
3 hang power clean
3 front squat
3 push press/jerks
use 16-24/24-32kg kettlebells for this.