Warm Up
3 rounds
1 min cardio
4 burpee pull ups / burpees + ring rows
8 curtsy lunges/ cossack squats / jumping lunges
12 plank db pull through

Strenght
Snatch Grip Push Press behind neck + overhead squat 5+5/4+4/3+3/3+3/3+3reps@60-65-70-75-80% of 1rm snatch
rest 2-3 min bwn sets
Front Squat 4x5reps@60-70-75-75% of 1rm
rest 2-3 min bwn sets

Accessory Work
3 sets
10-12 tempo goblet squats
10-12 kb row R/L
32-40 weighted russian twists
rest 2-3 min bwn sets