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 snatch + flat foot pause hang snatch
3x2+2 reps @35-50%
snatch + pause hang snatch
3x2+1reps @60-70%
3x1+1reps @75-80%
rest 1-1.5 min bwn sets

rest few minutes after snatch before starting clean&jerk

power clean+push press+ hang squat clean+ split jerk (pause on catch)
3x1+1+1+1@35-50%
squat clean + hang squat clean +split jerk (pause on catch)
3x1+1+2reps @60-70%
3x1+1+1reps @75-80%
rest 1.5-2 min bwn sets

PAUSE MEANS 2 SEC HOLD ON CATCH POSITION, GET THAT BALANCE AND CONTROL FOR IT AND FINISH REP.

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

Metcon
1200m run @5km pr pace
rest 1 min
200m run @1km pr pace
rest 30s
200m run @1km pr pace
rest 2 min
1200m run @5km pr pace
rest 45s
200m run @1km pr pace
rest 45s
200m run @1km pr pace