Warm Up
3-4x20+20m sledge push + hand over hand pulling or 2-3 min bike erg + 2-3 min ski erg
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
muscle snatch + tempo power snatch + tempo snatch + snatch
3x1+1+1+1 reps @35-50%
power snatch + snatch
2x2+1 and 2x1+2 reps @60-75%
rest 1-1.5 min bwn sets

rest few minutes after snatch before starting clean&jerk

power clean + push press + squat clean + split jerk
3x1+1+1+1reps @35-55%
clean + jerk
3x2+2 reps@60-75% of 1rm
rest 1-1.5 min bwn sets

Metcon
tabata with echo bike (at 80-90% effort)