6 - 8 Sets:

1 Snatch Balance + Squat Snatch @ 75% - 90%

(from rack)

Track & Field
6 Laps of the Infield + Dynamic Stretching + Foam Rolling (Warm-up)
6x20m Pole Vault Sprinting Drill (high kneesx2, straight-leg boundsx2, B-skipx2)
2 Pole Vault Plant Drills (10 reps each)
Lots of Pole Vault Takeoffs (4-step - no bend)
Fosbury Flop High Jump up to 1.60m (with a springboard)
Gymnastics (Some Handstand Holds, 10 BW Pullups + 5-4-3 Weighted Pullups 15kg-20kg-25kg)
1 Lap of the Infield + Static Stretching + Foam Rolling (Cooldown)

Weightlifting
5x3 Power Snatch (40kgx3, 50kgx3, 55kgx3x5)
Power Clean & Push Press & Jerk (50kgx2, 60kgx2)
5x2 Power C&J (70kgx2x5)
5-4-3-2 Back Squats (90kg - 100kg - 110kg - 120kg)
3x10 Weighted Back Extensions (25kg)
3x6 Single-Leg Hip Thrusts
Half-Tabata Hollow Rocks

3x2 - 135, 155, 175 Snatch

3x2 - 2 Full Clean + 1 Jerk - 175, 185, 205

5 rounds for time:
5 manmakers
run 400 meters

Back Squat 5x5
[185-185-185-185-185]

AMRAP 10 min.
10 Deadlifts@225/155 <--> 165
15 Push-ups

Split Jerk 5x1
[Practice with bar]

4 Rounds, 2.5 min. each
5 Strict Pull-ups
25 Wallballs (20/14 lbs.) <--> 10 lbs.
Max rep Chest-to-Bar Pull-ups
1 min. rest

Deadlift 5x5
[135-155-175-185-205-225]