Warm Up
2 rounds
2min of cardio, add speed
5 prone ATYT's
10 cossack squats
10 glute airplanes
then 3 rounds of snatch barbell warm up
1) 5 snatch pull + 5 hip muscle snatch + 5 snatch landing
2) 5 snatch RDL + 5 hip muscle snatch + 5 ohs
3) 5 snatch high pull + 5 hip power snatch + 5 snatch drop

Weightlifting
3x2 muscle snatch + 2 hang power snatch + 2 snatch balance @light/mod
4-5x1+1+1 snatch pull + hang power snatch + hang squat snatch @mod/heavy
rest as needed bwn sets

Strenght and conditioning
Deadlifts 10+8+8+8 reps @light/mod to heavyish
perform 7-10 bar over burpees after deadlift set
rest 1.5-2.5 min bwn sets