Warm Up
Speed Ladders + Mobility Drills for 10 minutes
then check tgu and get warm up lifts

Strenght
KB/DB Tgu 4+4/3+3/2+2/1+1 reps with light to mod/heavy weight
rest 2 min bwn sets

Weightlifting
Emom 5
flat foot snatch pull + flat foot power snatch + flat foot squat snatch @35-50%
rest 2 min

Emom 10
snatch pull + power snatch + squat snatch @50-70% of 1rm, set must be touch n go!
rest 2 min
Emom 3
2 squat snatch @75%, drop and go

Accessory Work
3-4 sets
12 v-ups (fast)
8 sharp kb swings @16/24kg
2 broad jumps
rest 1.5-2.5min bwn sets