Warm Up
3 rounds
1 min row, run or ab
20 plate hops
10 gtoh + halo
5 tempo pause goblet squats

Strenght
Paused Flat Foot Snatch 3x1+2reps@35-50%
Paused Snatch + Snatch 5x1+1reps@60-80%
Snatch 3 sets: 1rep@85%, rest 20s, 1 rep@85%, rest 20s, 1 rep@85%
then
Paused PC + Clean + Paused PP + jerk 3x1+1+1+1reps@35-50%
Paused PC + Clean + Paused Jerk + Jerk 5x1+1+1+1reps@60-80%
Clean&Jerk 3 sets :1+1rep@85%, rest 30s, 1+1reps@85%
rest 1.5-2.5 min bwn sets