Warm-up:

3x
15/12 Cal ski
5 Muscle snatch
5 Snatch grip press behind the neck
5 Overhead squats
14 Alternating leg V-ups
5 Muscle cleans
5 Front squats
5 Jerks"

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Snatch

Build up to a heavy Snatch double in 12:00 minutes.
Then 5 sets of 1 @ 90% of 2RM

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Clean and jerks

Build up to a heavy weight in a complex of 2 Cleans + 2 Jerks in 12:00 minutes.
Then 5 sets of 1 clean & jerk @ 90% of 2RM"

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Accessory:

Core:

3x
10-15 GHD Sit-ups
10-15 Back extensions
10-15 Sandbag goodmornings

Bonus:

As many reps as possible in 12:00 minutes of:
12 Alternating arm dumbbell snatches
12 Overhead lunges
6 Burpee box jumps 30/24”

Choose a heavyish dumbbell that you can go unbroken with.