Warm Up
3 rounds
1 min cardio
4 burpee pull ups / burpees + ring rows
8 curtsy lunges/ cossack squats / jumping lunges
12 plank db pull through

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% of 1rm
rest 2-3 min bwn sets

Accessory Work
3 sets
6-8 double kb tempo front squats
12-16 alt hand kb gorilla row
20-24 bicycle crunches
rest 2-3 min bwn sets