Warm up:
5min easy row

2 rds:
5 DL
5 Muscle snatch
5 Press behind neck
5 OHS

2 rds:
Power snatch + Hang squat snatch + Ohs

A.
Power snatch + Hang snatch + OHS: x5 (Heavy)

B.
Front squat: 5x2 (90%)

C.
3-5 rds:
6 Bench press
10+10 Bent over row
15-20 Ghd sit up

Cool down:
Romwod / foamrolling