Warm Up
3-5 min of cardio machine work as overall warm up for body
Band Pulls + Banded Hip Activation
then 3 rounds of snatch barbell warm up
1st round) 5 snatch romanian deadlift + 5 hip high pulls + 5 overhead squats
2nd round) 5 snatch pull + 5 hip muscle snatch + 5 press under to ohs

3rd round) 5 snatch high pull + 5 hip power snatch + 5 snatch drop

Weightlifting
3x2 snatch pulls + 2 high hang power snatch +2 ohs 35-55%
5x1+1+1 power snatch + hang power snatch + hang squat snatch @60-80% of 1rm snatch
rest as needed bwn sets

Strenght
Back Squat 8+8+6+6 reps@65-70-80-85% of 1rm
rest as needed bwn sets