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

A. Power Snatch + Hang snatch above knee + hang snatch below knee
2 sets @65% , 2 sets @70% and 1 set @75%
rest 1.5-2 min bwn sets
sharp lifts

B. Snatch Grip Push press + OHS + snatch balance
2 sets @70% of 1rm snatch (3+2+1)
3 sets @75-85% of 1rm snatch (2+1+1)
rest 1-1.5 min bwn sets

C. Back Squat 5x3 reps @85% of 1rm
rest 2 min bwn sets