Warm Up
Band Pulls + Banded Hip Activation
then 2 sets with barbell of each
burgener snatch wu + clean wu and stoh wu

Weightlifting
6-8 sets of :
3 position hang snatch (hip, mid thigh, below knee)@40-70% of 1rm snatch
rest 1-2 min bwn sets
6-8 sets of :
power clean + push press + squat clean + split jerk @40-70% of 1rm clean&jerk
rest 1-2 min bwn sets
if going for 8 sets, do last 3 sets at 70%

Metcon
Tabata of burpees @80% effort (target 6-8 reps per 20sec round)

Accessory Work
3 sets
5 sharp box jumps
5-10 strict chin ups
15 fast v-ups/tuck ups
rest 2 min bwn sets