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

Strenght
Flat foot snatch 35-50%x3x3reps
Snatch 2x3reps@60-70% and 1x2reps@75%
(80%x1 10sec 80%x1 10sec 80%x1)x3sets
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
2x2+2reps @60-70% and 1+2reps@ 75%
(80%x1+1 10sec 80%x1+1)x3 sets

Optional Accessory Work
3-4 x 12-15 reverse flyes
3-4 x 12-16 weighted cossack squats
3-4x40-60sec sorenson hold
rest as needed