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

Weightlifting
flat foot hang snatch + flat foot snatch
4x2+1 reps @40-60%
Emom 8
hang snatch + snatch (drop the barbell after hang snatch) @75-85% of 1rm snatch

power clean +push press+ hang squat clean+ split jerk (pause on catch)
4x1+1+1+1@40-60%
Emom 8
power clean + hang squat clean + split jerk @75-85% of 1rm clean&jerk

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

Metcon

4 rounds
200m run@1-2km pr pace (13.5-17 km/h)
straight to 600m at 5-10km pr pace
rest 2 min bwn rounds