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
4x1 snatch pull + 1 hang power snatch + 1 low hang power snatch + 1 overhead squat @light to moderate weight
4x1+1 power snatch + hang squat snatch @moderate to mod/heavyish
rest 1-2 min bwn sets

Strenght
Back Squat 10-8-6-4 reps @moderate to mod/heavyish
rest 2-3 min bwn sets