Weightlifting
Warm up with barbell
5 muscle snatch + 5 push press behind neck + 5 ohs + 5 hang snatch

A. Power Snatch + Hang snatch + snatch
2 sets @60% , 2 sets @65% and 1 set @70%
rest 1.5-2 min bwn sets
sharp lifts

B. Snatch Balance 5x3
2 sets @70%
3 sets @75-85% of 1rm snatch
rest 1-1.5 min bwn sets

C. Back Squat 5x3 reps @75,80,85,85,85% of 1rm
rest 1.5-2 min bwn sets