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 + flat foot hang snatch
4x2+1 reps @40-60%
Emom 8
snatch + hang snatch @65-75% of 1rm snatch

Squat clean +push press+ front squat + split jerk (pause on catch)
4x1+1+1+1@40-60%
Emom 8
clean + front squat + split jerk @65-75% of 1rm clean&jerk

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

Metcon

Running
3 sets
400m run@1-2km pr pace (13.5-17 km/h)
straight to 4 min marathon pace (fast walk/light run or jog)
no rest bwn sets (total time about 16-20 minutes)