Warm Up with Rower
3 times 40s easy -> 20s moderate -> 10s fast -> rest 20s bwn
then
3 times with barbell
3 muscle snatch + 3 hang power snatch +3 snatch gripp pp behind neck + 3 sots press
rest 30s bwn

Weightlifting
3 sets
muscle snatch + power snatch + snatch+ snatch balance @35-50%
then from rack
3-3-2-2-1-1-1 of snatch balance. building from 60-90% of 1rm snatch
then

5x Snatch deadliftt to mid thigh + power snatch + low catch power snatch @70-80% of 1rm snatch
rest 1-2 min bwn sets

Strenght
Back Squat 3x5 reps @75-77.5-80% of 1rm.
rest 2.5-3 min

Midbody work
2 sets
15+15 banded half kneeling pallow press
15+15 banded half kneeling trunk twits
15+15 birddogs
rest 1-2 min

Cool down
2-3 min light cardio
1+1 min self hug strech
1+1 min banded scalene strech
2-3 min upperback smash with roller
2+2 min glute smash with roller
1-2 min prayer pose strech
1+1 min pigeon pose strech