Warm-up:

3x
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

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

B) 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

C) Accessory:

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

Bonus:

4 Rounds for time:
25/20 Calories row
30 Back rack weighted lunge steps 30/20kg