A: OLY
Snatch 5x3 @ moderate weight
B: Strength
B1: Front squats 3-3-3 @ 30x1 tempo, all sets should be heavy
20sec rest
B2: Back squats 3xAmrap @30x0*
30sec rest
B3: 3x5 broad jumps
Rest 3-4min
C: Accessory
E2M, 3 rounds
1: Elevated front foot split squat x8/each leg
2: Double KB Wall sit 30-45sec
3: Isometric 1 leg hip thrust 30-45sec/each leg
4: Hollow hold 30-45sec

*same weight as front squat, the set is done when you cant hold the tempo