Warm Up
2 min cardio machine
10+10 single leg RDL
20 cossack squats
:30 Wall Walk Hold (half way)
10 wall squats
5 sharp box jumps

Strenght
Flat foot snatch 35-50%x3x3reps
Snatch 3-3-2-2reps@60-65-70-75%
(80-90%x1 , rest 20sec 80-90%x1 , rest 20sec 80-90%x1)x5 sets
rest few minutes and start
Power clean + push press + squat clean + split jerk
3 sets 1+1+1+1 reps@35-50%
squat clean + split jerk
3x2+2reps @60-75%
(80-90%x1+1, rest 20-30sec, 80-90%x1+1)x 5 sets

Accessory Work
3-4 x 12-15 reverse flyes
3-4 x 8/8 windmill
3-4x40-60sec sorenson hold
rest as needed