Warm Up
2 rounds
2 min cardio
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
flat foot snatch + pause ohs
3x2+2 reps @35-50%
Slow Power Snatch + Pause Snatch (pause on catch)
3x1+1reps @55-65%
Power Snatch + Power Snatch + Squat Snatch
3x(70-75%x1, rest 10-15sec 70-75%x1, rest 10-15sec 70-75%x1)
rest 1-1.5 min bwn sets

rest few minutes after snatch before starting clean&jerk

power clean+push press+ squat clean+ split jerk (pause on catch)
3x1+1+1+1@35-50%
Slow Power clean + push jerk + Hang squat clean +split jerk (pause on catch)
3x1+1+1+1reps @55-65%
Power Clean + Push Jerk and Squat Clean + Split Jerk (so first 1+1 is pc&pj and second 1+1 sc+sj)
3x(70-75%x1+1,rest 10-15sec 70-75%x1+1)
rest 1.5-2 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