Warm Up
3-4x20+20m sledge push + hand over hand pulling
then 2 rounds
5 Half Kneeling Thoracic Rotation w/Lift Off (each side)
5 90/90 Hip Switch w/Heel Lift (per side)
10 Prone PVC Lift Offs w/2 Sec Hold + Snatch Grip
then 2 rounds
barbell prep as you like for snatch and cleans

Weightlifting

8 sets
1 snatch lift off + 1 snatch pull + 1 pause snatch@40-80% of 1rm
rest 1-2 min bwn sets

8 sets
1 clean pull + 1 squat clean + 1 hang squat clean @40-80% of 1rm
rest 1-2 min bwn sets

Strenght Accessory
3-4 sets
20m double db front rack lunges
10-15 double db bench press
rest 2-3 min bwn sets

Metcon
1 set at 85-95% effort on each 10 sec piece
8 rounds of 10 sec on / 20sec off
Echo bike