Strength: 8x1 OHS@95%

Wod: for time
400m run
6 sq snatch@60/40
400m run
4 sq snatch
400m run
2 sq snatch

Strength: build upto 95% of your 1rm then perform 1 rep every 90 secs for 8rds.

Wod: aim to keep a consistent pace on runs that is about sub 5secs of your max 400m so you can come in and hit the snatch consistently.