Warm Up
3-5 min easy to moderate rowing, add speed as you like
then
band pulls + banded hip activation 6-8 minutes total time
then
some dynamic mobility
then
barbell warm for snatch/clean&jerk with empty barbell as you like 6-8 minutes total time

Strenght
flat foot pause hang snatch + pause overhead squat
3x2+2 reps @35-50%
hang snatch + overhead squat
3x1+2reps @60-70%
5x1+1reps @75-90%
rest 1-1.5 min bwn sets

rest few minutes after snatch before starting clean&jerk

Slow squat clean + hang squat clean+ split jerk (pause on catch)
3x1+1+1reps @35-50%
hang squat clean + split jerk
3x1+2reps @60-70%
5x1+1reps @75-90%
rest 1.5-2 min bwn sets

Metcon Prep
2-3 sets
40 sec easy + 20s moderate + 10s fast, 20 sec walk bwn sets.

Metcon
Metcon
1200m run @5km pr pace
rest 1.5 min
3x400m run@1-2km pr pace
rest 45 sec bwn sets