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 snatch + snatch balance
4x2+1 reps @40-60%
Emom 8
snatch + snatch balance @70-80% of 1rm snatch

hang Squat clean +push press+ front squat + split jerk (pause on catch)
4x1+1+1+1@40-60%
Emom 8
hang squat clean + front squat + split jerk @70-80% of 1rm clean&jerk

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

Metcon

Running
800m run@2km pr pace (try to speed up on each run a bit)
rest 50% of time last run took
600m
rest 50% of time last run took
400m

rest 50% of time last run took
300m
rest 50% of time last run took
150m