Warm Up
2 rounds
2min of cardio, add speed
5 prone ATYT's
10 cossack squats
10 glute airplanes
then 2 sets of burgener snatch warm up with barbell, 5 reps each movement.

Weightlifting
3x 2 flat foot snatch pull + 3 hip power snatch + 3 snatch balance @light to moderate
4-5x1+1+1 snatch pull + power snatch + hang squat snatch @moderate to heavyish
rest as needed bwn sets

Strenght and conditioning
Deadlifts 10+8+6+6 reps @light/mod to heavyish
perform 6-8 bar over burpees after deadlift set
rest 1.5-2.5 min bwn sets