Warm-up:

3x
15/12 Calories erg
8+8 1-arm upright row
6+6 1-arm overhead squats
20 Alternating V-ups
5 High box jumps

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A) Overhead squats

Bamboo overhead squats, 3 x 8 - light/moderate

Overhead squats
4 x 6 @ 65% (of snatch 1 rep max)

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B) Snatch:

Snatches, 3 rounds of:
3 @ 60-64%
2 @ 64-68 %
1 @ 68-72%

Rest 1-2 minutes between sets.

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C) Bonus:

Core:
3x
10 V-ups
:30s/:30s Side plank hold
20 Starfish crunches

Extra:
4 x 12 Dumbbell bicep curls
4 x 12 Dumbbell bench press

3 Rounds of:
5 Glute-ham raise
6 Hip extensions
7 Back extensions