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

A. 3- Position snatch (above knee, low hang, floor)
2 sets @70% , 3 sets @75%
rest 1.5-2 min bwn sets

B. Back Squat 5x3 reps @90% of 1rm
rest 2-3min bwn sets

C. Snatch Grip Push press 5x3 reps
2 sets @85% of 1rm snatch
3 sets @90-95% of 1rm snatch
rest 1.5-2 min bwn sets