A: Oly
Snatch 8x1 @ Heavy weight
B: Strength
B1: Front squat 1-1-1, not suposed to be your 1rm but heavy, 20sec rest
B2: Back squat 3x Amrap @ 50x0, 30sec rest
B3: 3x5 broad jumps
3-4min rest
C: Strength
Shoulder Press 5RM in 15-20min
D: Conditioning
5rft:
5x 1 arm DB thrusters/ each arm
10x Pull ups

Be sure to give yourself a good warm up before todays heavy snatch