A,
1x [ 1 High Hang Snatch + 1 Hang Snatch + 1 Snatch ], pick load

Every 1 min for 10 mins.

B,
For quality:
3x 5 Eccentric Deadlifts, pick load
--then--
Bike, 3 mins
--then--
3x 8 Tempo Cossack Squats
--then--
Bike, 3 mins
--then--
3x 6 Eccentric Dumbbell Pull Overs, pick load
--then--
Monostructural Cardio, 3 mins
--then--
3x 6 Tempo Push-ups
--then--
Bike, 3 mins

Eccentric Deadlifts- 5 sec lowering and regular return
Tempo Cossack Squats- 3 secs down and 3 secs up
Eccentric Dumbbell Pull Over- 5 sec lowering and regular return
Tempo Push-ups- 3 secs down and 3 secs up

C,
Optional:
For distance:
row,bike,ski, 30 mins

30 min Low Intensity