Warm Up
2 rounds
1.5 min cardio
10/10 curtsy lunges
10 Gtoh + Halo with plate 5-15kg
20 russian twists, feet on the ground
then some squat and overhead mobility and hit the warm up sets

Strenght
3 sets of 3 front squats + 5 back squats @50-60% of 1rm front squat
rest 2-3 min bwn sets
Power Snatch 4X3reps@50-60% of 1rm power snatch TNG
rest 1.5-2 min bwn sets
Power Clean&Push Jerk 4x3reps @50-60% of 1rm power clean&jerk
rest 1.5-2 min bwn sets