Warm Up
3x40/20/10s rowing, add speed. rest 20s bwn sets
band pulls + banded hip activation
then barbell prep as needed and hit the workout

Weightlifting
tempo power snatch + tempo snatch + snatch 3x1+1+1reps@35-50%
tempo snatch + snatch 3x1+2reps@55-65%
snatch 10x1reps@70-80% , new set every 1 min
tempo clean + clean + slow excentric jerk + jerk 3x1+1+1+1reps@35-50%
clean+jerk 3x2+2reps@55-65%
clean+jerk 7x1+1reps@70-80%, new set every 1.5min.

Metcon Prep:
4x10 sec on / 20 sec off
odd: echo bike
even : burpees

Metcon

Tabata (alternating rounds echo bike/burpees) (4x both)
odd: echo bike
even : burpees
8x20 sec on / 10 sec off

Cool down
3-5 minutes of light echo bike