Tempo overhead squat
3 seconds on the way down controlled on the way up
4 x 2 @ 80% of max OH squat

Power snatch
4 @ 60% of max snatch
4 @ 65%
4 x 70% x 2

Segment snatch deadlift
4 x 3 @ 80% of max snatch
(Pause just as the barbell breaks the floor, at the knee then at the mid thigh)

Strict press
3 x 3 as heavy as possible

Optional accessories
3 sets
30 sec bar hang
30 sec high plank
20 DB bicep curls
20 DB skull crushers