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
3x3+3 single leg 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 snatch
3x3reps @35-50%
tempo snatch + snatch
3x1+2reps @60-75%
snatch
10x1@80-85%, go new set every 1 min
snatch pull
3x3reps@85-95%
rest 1.5-2.5min bwn lifts, except emom's

Strenght
In the hole front squat 4x5reps@60-65-70-75%
rest 2-3 min bwn sets

Metcon
For time
5 shuttle runs (1 rep is 7.5+7.5m)
10 overhead squats @52.5/35kg
15 lateral burpees over barbell
rest 1 min
15 lateral burpees over barbell
10 overhead squats @50/35kg
5 shuttle runs (1 rep is 7.5+7.5m)
this will be short burner so hit it that way (ohs should unbroken)