Warm Up
3-4x20m sledge push + 20m hand over hand sled pull
then 2 rounds of :
1:30 cardio machine
3 snatch high pull
3 muscle snatch
3 ohs + 3 snatch balance
rest 15-30 sec
3 muscle cleans
3 front squats
3 strict press

Warm up for snatch weight

Every 1.5 min for 6 minutes
6-8 tng power snatches @light weight (25/35KG OR 30/42.5KG)
rounds 1-2 : power and rounds 3-4: squat snatches TNG lifting

rest and prepare for clean&Jerks for 5 minutes

Every 1.5 min for 6 minutes
6-8 tng power clean&jerks / hang squat clean thrusters @light weight (30/42.5 KG OR 35/52.5KG)
rounds 1-2 : power and rounds 3-4: hang squat clean thrusters

Metcon
emom 12
min 1 - dual kb snatches x 6-8 reps @12/16kg's
min 2 - devils press x 3-4 reps @RX DB's
min 3 - box jump overs (sharp) x 10 reps @50-60/60-75cm

Cool down
3-5 min light cardio
1+1 min leg across body strech
1+1 min calf/achilles strech