skill
from blocks, lots of reps of snatch pulls+snatches up to 60kg

strength
push jerks 3-3-3-1
60kg-70kg-80kg-90kg
front squats 3-3-3-1
100kg-110kg-120kgPR-130kgfail

midline
1 minute weighted plank 20kg

workout
5 rounds of cindy with 20 DU'S at the end of each round, wearing a 10kg vest