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 2x8+2x6 reps @50-80% of 1rm OHS
Power snatch 5x5reps @50% -> build up to heavy five rep set.
rest 1-2 min bwn sets

Accessory Work
Back Rack Reverse Lunges 3x10/10, building in weights
Barbell Row 3x10, building in weights + 1:00 plank hold
rest 1-2 min bwn sets