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 snatch
3x3reps @35-50%
tempo snatch + snatch
3x1+2reps @60-75%
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 (85-90% effort)
9 or 12 minutes emom
1) DB Snatch x 8-10 reps @27.5-25kg/30-35kg
2) 3-5 wall walks
3) Burpee box Jump overs x 8-10 reps 50/60cm