Warm Up
Crossover Symmetry + Banded Hip Halo
then 3 rounds of snatch barbell warm up
1st round) 5 snatch pull + 5 hip muscle snatch + 5 snatch landing
2nd round) 5 snatch RDL + 5 hip power snatch + 5 snatch drop
3rd round) 5 muscle snatch + 5 snatch balance + 5 overhead squats

Weightlifting
muscle snatch + tempo power snatch + tempo snatch + snatch 3x1+1+1+1reps@35-50% (40-47.5-55kg)
power snatch + snatch 7x1+2reps @60-75% (67.5-82.5kg , adding +2.5kg on each lift)
tall snatch 3x4reps@25% (30kg)

tall clean + press to jerk (pause in split) 3x3+3reps@25%
tempo clean + clean + slow excentric jerk (pause on split) + jerk 3x1+1+1+1reps@35-50% (50-57.5-65kg)
clean+jerk 7x2+2reps@60-75% (80-85-90-92.5-95 and 2x97.5kg)

Accessory Work
3 sets
7+7 single arm front rack abmat sit up @16kg
30/30s single arm farmers carry @32kg
rest 1 min