Warm Up
band pulls + banded hip activation 6-8 minutes total time
then
some dynamic mobility
then
barbell warm for snatch/clean&jerk with empty barbell as you like 6-8 minutes total time

Weightlifting
3 rounds of
3x2 tng power snatch @65-70% of 1rm power snatch, rest 10s bwn doubles
rest 2-2.5 min bwn rounds

3 rounds of
3x2 tng power clean&jerks @65-70% of 1rm power clean&jerk, rest 10s bwn doubles
rest 2-2.5 min bwn rounds

Example:
Round 1:
2 Power Snatch @65-70%
10 sec rest
2 Power Snatch @65-70%
10 sec rest
2 Power Snatch @65-70%
rest 2-2.5 min

Repeat for 2 more rounds.
then same thing with power clean&push jerks

Warm Up

1:00 easy row -> :30 mod row
1:00 easy row -> :30 mod/fast row
then same thing with ski erg!

WOD
3 sets
20/25 calories of row (mod/fast)
rest 1 min
16/20 calories of row (fast)
rest 1 min
12/15 calories of row (sprint)
rest 1 min
20/25 calories of ski (mod/fast)
rest 1 min
16/20 calories of ski (fast)
rest 1 min
12/15 calories of ski (sprint)
rest 1 min