Warm Up
2 rounds
1 min cardio
20 walking lunges
10+10 kb snatch/cj/kbs
5 inch worm + push ups
then some mobility work

Strenght (Snatch for 20 min)
Flat Foot Hang Snatch 3x1+2reps@35-50%
Hang Power Snatch + Snatch 4x1+1reps@60-80%
Snatch 3 sets: 1rep@85%, rest 20s, 1 rep@85%, rest 20s, 1 rep@85%
rest 1.5-2min bwn sets
then
(Clean&Jerk for 20-25min)
Hang PC + Clean + Slow extrentic PP + jerk 3x1+1+1+1reps@35-50%
Hang Power Clean + Slow Extrentic Jerk + Clean& Jerk 4x1+1+1+1reps@60-80%
Clean&Jerk 3 sets :1+1rep@85%, rest 30s, 1+1reps@85%
rest 1.5-2.5 min bwn sets