Warm Up
3x40/20/10s echo bike, add speed. rest 20s bwn sets
band pulls + banded hip activation
then barbell prep as needed and hit the workout

Weightlifting
tempo power snatch + tempo snatch + snatch 3x1+1+1reps@35-50%
tempo snatch + snatch 3x1+2reps@60-70%
snatch 8-10x1reps@75-85% , new set every 30sec
tempo clean + clean + slow excentric jerk + jerk 3x1+1+1+1reps@35-50%
clean+jerk 3x2+2reps@60-70%
clean+jerk 6-8 x 1+1reps@75-85%, new set every 45 sec

Metcon
emom 15
1) echo bike
2) double kb hang snatches @16/24kg's
3) kb thrusters @16/24kg's
target reps is 6-8 per movement.
15 sec on / 45 sec off (sprint/fast moving each time)

Cool down
3-5 minutes of light echo bike