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 35-55% of 1rm
4-5x1+1+1 snatch pull + power snatch + hang squat snatch @70-80% of 1rm
rest as needed bwn sets

Strenght
Back Squat 10-8-8-8 reps @60-65-70-75% of 1rm
rest 2-3 min bwn sets

Optional / Omatoimi Accessory Work
2 sets
10-12 LU-raises with plates
10-12 reverse flyes with plates
10-12 weighted calf raises (use 15 or 20kg plate as raiser)
rest 1-2 min bwn sets