Weightlifting
With barbell 2 rounds (1st power / 2nd squat)
3 high hang snatch + 3 hang snatch + 3 squat snatch
rest 1 min bwn rounds

then start to build for snatch weight and start workout

Every 1min 15sec x 10 sets
1 power snatch + 2 squat snatches @70-75% of 1rm

we want to lift fast singles on snatches.

Every 2 min for 6 minutes ( 3sets)
Snatch Pulls x 3 reps @90,95,100% of 1rm

Focus on snatch pulling line and keep adding speed until bar is on the
hips. From there "dip/jump" and do shoulder shrug.
Take bar down and start new "single" pull.