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)

Weightlifting (add + 2.5kg to each set compared to last week)
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.

Strenght (this can be front squats also or speed back squats on those 3 reps)
5 sets of :
2 tempo back squats (3:1:1.1) + 3 normal back squats, starting at 45-50% of 1rm
rest 2-2.5 min bwn sets

Metcon
3 sets 3 min on / 1 min off
21/17 calories of rowing / KB Swings / Bike Erg
30 air squats
Max Reps of Burpee Over Rower / KB / Barbell

Cool down
2-3 min light cardio
1+1 min hip flexor strech
1+1 min quad strech
1-2 min v-sit strech