Warm Up
3-5 min speed ladder drills
band pulls + banded hip activation
3x10 skater 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 power snatch + flat foot snatch
3x1+2reps @35-50%
tempo snatch + power snatch + snatch
3x1+1+1reps @55-65%
power snatch+ snatch
6x2@70-80%, go new set every 1 min
snatch pull
3x3reps@85-95%
rest 1.5-2.5min bwn lifts, except emom's

Strenght
Pause Front Squat + Front squat 4x1+2reps@60% (control down, speed up!)
rest 2-3 min bwn sets

Metcon at 80-85% effort
Tabata
odd : DB Snatch @22.5/15kg
even : wall ball shots
rest 4 min
Tabata
odd : Rowing for calories
even : lateral burpee over rower