Warm Up
3-5 minutes of speed ladder drills
then
band pulls + banded hip activation 6-8 minutes total time
then
some dynamic mobility
then
barbell warm for snatch with empty barbell as you like 5-10 minutes total time

Weightlifting
flat foot snatch
3x3 reps @35-50%
tempo snatch + snatch (pause on receiving position)
5x1+1reps @55-75%
rest 1.5-2.5 min bwn sets

rest few minutes and start clean&jerk training

power clean+ tempo clean + push press + split jerk (pause on catch)
3x1+1+1+1@35-50%
slow clean + squat clean +split jerk (pause on catch)
5x1+1+2reps @55-75%
rest 1.5-2.5 min bwn sets

Metcon (75-85% effort)
4-6 sets 1 min on / 1.5 min off
odd : 8-12 tng power snatch @42.5/30kg + amrap of bar facing burpees
even : 8-12 tng power clean&jerks @42.5/30kg + amrap of toes to bars
eli kaks tai kolme kertaa tee liikkeet!