Warm Up
2 rounds
1.5 min cardio
8/8 upright row
8/8 suitcase RDL/DL
16 weighted twists
then some barbell warm up for the lifts!

Strenght
Power Snatch 3x4@75-85% of 1rm power snatch
rest 2-2.5 min bwn sets
Power Clean&Push Jerk 3x4@75-85% of 1rm power clean&jerk
rest 2-2.5 min bwn sets

Accessory Work
3-4 sets
8-12 jumping lunges with barbell behind neck
4-6 clapping push ups / push ups as sharp as you can
8-12 v-ups
rest 2-3 min bwn sets