Warm Up
3 min cardio
then 3 rounds
12-16 walk/jumping lunges
5 barbell rdl + 5 barbell push press + 5 muscle snatch
:30 Side Plank R/L

Strenght

Every min for 9 minutes
1,4,7 min ) 3 power snatch @70%
2,5,8 min) 2 power snatch @75%
3,6,9 min) 1 power snatch @80%

rest / prepare few minutes and then

Every min for 9 minutes
1,4,7 min ) 3+1 pc+pj @70%
2,5,8 min) 2+1 pc+pj@75%
3,6,9 min) 1+1 pc+pj@80%

Accessory Work
3 sets : 1:00 Front plank + 10-15 hollow rocks + :30/30 suitcase carrying
rest as needed