Warm Up
2 Sets
1:30 Cardio
10 Squat with thoracic rotation to ceiling at the bottom
10 single leg dumbbell RDL R/L (light)

Snatch Technique With Barbell Or Stick
2 sets
5 Snatch Deadlifts
5 Snatch Stand Shrug
5 Snatch Stand Shrug High-pull
5 Muscle Snatch
5 Push press behind neck
5 Power Snatch (move feet every rep)

Weightlifting
2-3 power snatches, hit set every 1-2 min in 15-20 minutes

Power Intervals
4-5 sets
Air bike for 30 seconds at fast pace
Quality set of push ups (goal 10-20 reps, unbroken)
in 3 person rotations, increase pace each round