Warm Up
2 rounds
1.5 min cardio machine
5+5 lunge elbow strech
5 russian baby strech
10 scapula rolls
10 ring rows
5 snatch pulls
5 hang muscle snatch
5 snatch grip push press behind neck
5 pause ohs

Weightlifting
3x3 power snatch @60-70%
3x2 power snatch @70-80%
3x1 power snatch @80%+
rest 1-2 min bwn sets

Strenght
Back Squats 5x5 reps@65%, new set every 2 min.