Warm Up
3x40s easy/20s mod/10s fast cardio machine / rest 20s bwn
then 2x
4+4 squat strech
8+8 single leg RDL
8+8 db snatch (hang or floor)
8 wall squats
:20-30 hs hold / ww hold

Strenght
Snatch Balance + OHS 4x2+2reps @30-50%
Flat Foot Snatch Pull + Snatch High Pull 4x2+2reps @50-70%
Snatch/Power Snatch
70% x 2 reps, rest 30s, 60% x 2 reps
73% x 2 reps, rest 30s, 60% x 2 reps
76% x 2 reps, rest 30s, 60% x 2 reps
79% x 2 reps, rest 30s, 60% x 2 reps
rest 1.5-2 min bwn sets

Accessory Work
3 sets
4+4/3+3/2+2 kb tgu + 8-12 strict chin ups
go to challenging weight.
rest 2 min bwn sets