strength

Novice:
3*5 OH squat
5*3 hang snatch pull

Advanced:
5 sets of
1 hang snatch+ 3 OH squats
3*3 Snatch pulls

Workout

5-4-3-2-1
Rope climbs
10-8-6-4-2
Double dumbbell clean and jerk (heavy)

Core

3 sets of
Tabletop kb pull throughs (2 lengths across room)
30 banded crunches