1) Warm Up
3 times with cardio machine
40s easy + 20s moderate + 10s fast, rest 20 seconds.
then 2 sets of:
5 inch worm with push up
5+5 squat strech
10+10 single leg RDL
10+10 upright row
10+10 half kneeling press
then 2 sets with barbell
3 snatch deadlift + 3 hang muscle snatch + 3 snatch grip pp + 3 snatch balance to (power snatch pos)

2) Weightlifting
Emom 5
5 power snatch @light weight @50-55%
rest 1 min
Emom 5
3 power snatch @moderate weight @65-70%
rest 1 min
Every 0,5 min for 5 minutes (10 sets)
1 power snatch @heavy weight @80-85%
rest 1 min
Emom 5
3x3 power snatch @moderate weight and finish with 2x5 reps @light weight

total time for workout is 23 minutes with 3x1 min rest periods.

3) Strenght
Back Squat 5x5 reps, build to heavy 5 rep set, starting with 55-60% of 1rm
perform 3-5 high box jumps right after squats @60/75cm
rest 2-3 min bwn sets

4) Intervals
3 sets
15/12 calories of rowing
12 box jump overs @50/60cm
9 front squats @60/42.5kg
rest 2 min bwn sets

5) Cool down
2-3 min light bike / air bike
1+1 min hamstring strech
1+1 min piriformis strech
1-2 min lat/back shoulder smash with roller