Warm Up
3 rounds
1 min cardio
5 inch worm with different versions of it
10 curtsy lunge + 5 plate overhead squats
5 hardened ring row + 5 strict knee raises (control both movements)

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

Accessory Work
3 sets
8-10 dumbbell deadlifts
16-20 db gorilla row alt hand
16-24 alt leg v-ups
rest 2-3 min bwn sets