Warm Up
2 rounds
40/20/10s of rowing, add speed.
5 prone ATYT's
10 cossack squats
10 glute airplanes
2-3 sets snatch barbell warm up (mix as you like)
rest 1 min bwn sets

Weightlifting
3x 2 snatch pulls + 2 high hang power snatch +2 ohs 35-55%
4-5x1+1+1 power snatch + hang power snatch + TNG squat snatch @60-80% of 1rm snatch
rest as needed bwn sets

Strenght
Back Squat 10+8+8+8 reps@60-70-75-80% of 1rm
rest as needed bwn sets