Weightlifting&Strenght
Every 2.5min for 9 sets
3x high hang snatch + hang snatch (above knee) + hang snatch (below knee) @50-60%. (low catch power snatch or squat snatches)
3x hang snatch (above/below knee) @60-70% (low catch/squat)
3x hang snatch @70-80% (low catch/squat)

Sledge Push 4x15m, increase load each time. Go Heavy, take 1-2 warm up sets before starting working sets.
IF SLEDGE NOT AVAILABLE DO 4-5 X 10 REPS OF FRONT RACK WALKING LUNGES WITH BARBELL, INCREASE WEIGHT EACH SET.
rest 2-3 min bwn