A) Four sets of:
69 kg Front Squat x 5 reps
Rest 2 minutes

B) Five sets of:
Hang Snatch x 3 reps
(use straps if you have them)
Rest 2-3 minutes between sets

C) Five sets of Back Squat:
Set 1 - 10 reps @ 60 kgs
Set 2 - 8 reps @ 65 kgs
Set 3 - 6 reps @ 70 kgs
Set 4 - 6 reps @ 75 kgs
Set 5 - 6 reps @ 80 kgs