Strenght
Overhead Squats 5 reps @58-60% + 5 reps @68-70% + 8-10 reps on last set @78-80% (go +2.5-5kg heavier weights on each set compared last time)
rest 3 min bwn sets

Weightlifting
5 sets
Perform 30-40% of max reps toes to bars/kipping knee raises and hit to Snatches
2-3 power snatch + 2-3 squat snatches @55-65% of 1rm
rest 1.5-2 min bwn sets
we want to lift fast singles on snatches. you can increse weight during workout.