Warm Up
Speed ladder drills for 5 minutes or Jump Rope Drills
then
2 rounds
10 tempo plate goblet squats
10 plate good morning
5/5 plate halos
10 plate oh lunges in place
5 sharp box jumps
:20 hollow body hold

Strenght
Thrusters from rack 4x4 @45-55% of 1rm clean&jerk

rest 1.5-2 min bwn sets. Try to speed up from bottom of squat to finish "thruster"

Every 1.5 min for 12 minutes (8 sets)
Snatch High Pull + Hang Snatch + Snatch @60%+, go up by feel.

rest / prepare for 8 minutes

Every 1.5 min for 12 minutes (8 sets)
Hang Squat Clean + Split Jerk @60%+, go up by feel.

Accessory Work
3 sets
3+3 tgu @light to moderate weight
6+6 single arm kb ohs (same weight than on tgu) OR pistol squat/weighted pistol squat
9-18 toes to bars
rest as needed

Optional extra
3 sets
10 abmat sit ups + 10 tuck ups + 10 hollow rocks
rest as needed