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
muscle snatch + tempo power snatch + tempo low hang snatch + hang snatch
3-4x1+1+1+1 reps @35-55%
Power snatch + Hang snatch + Low hang snatch
3-4 x 1+1+1 reps @60-75%
Tall snatch
3x3 reps@with empty barbell or max 25% of 1rm (focus on pulling first with straps and elbows, then fast under the bar)
rest 1-1.5 min bwn sets

rest few minutes after snatch before starting clean&jerk

muscle clean + slow power clean + slow low hang squat clean + push jerk + split jerk // (slow excentric dip) + (pause on catch) // on both jerks
3-4x1+1+1+1@35-55%
Power clean+ Low Hang squat clean + push jerk + split jerk
3-4x1+1+1+1reps @60-75%
rest 1.5-2 min bwn sets

Metcon
1 set at 80-90% effort on each 20 sec piece
Tabata (8x20 sec on / 10 sec off)
Echo bike