Strength
4-4-3-3-2-2-2-1 Front Squats
65kg - 75kg - 85kg - 95kg

skill
5x5 strict handstand pushups (2 mns rest)
squat snatch + split jerk

workout
3 rounds for time of:
4 power snatches 50kg
12 pistols
20 toes to bar

always the toes to bar slow me down!