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 snatch balance
rest 30s bwn

Weightlifting Conditioning
First you do 2 sets of 6-8 tng power snatches @30-35/42.5-50kg
rest 2-3 min bwn sets
then

Every 2 min for 12 minutes
hang snatch + snatch @65-85% of 1rm snatch

Strenght
Back Squat 3x1 reps @85-87.5-90% of 1rm.
rest 2.5-3 min

Midbody work
3 sets
10+10 half kneeling pallow press (1s pause) band on chest level.
10+10 half kneeling trunk twists (1s pause)
10 reverse snow angels
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