Warm Up
2 rounds
2 min cardio machine
20m bear crawl + 6-8 burpees
5 muscle snatch + 5 snatch grip push press behind neck + 5 ohs
:20-30 Side Plank Hold R/L

Strenght
Overhead Squat 5-5-3-3-3 reps @50-80% of 1rm OHS
Slow Power snatch + Power snatch 7x1+1reps@50-80% of 1rm power snatch
rest 1-2 min bwn sets

Accessory Work
3 sets
8+8 single arm upright row + 8-12 ring row for back shoulders
rest 1 min
8+8 single arm floor press + 24-32 mountain climbers
rest 1 min