Weightlifting:
Snatch Pull 3×3 100% of 1 rep
Snatch 3×3 @ 83%
Snatch push press 3×3 @85% of 1 rep max snatch
Overhead Squat 3×3 @ 87% of 1 rep max snatch
Conditioning:
3 rounds of:
Muscle Snatch 5-10 reps
10-15 reps of either Supermans or Hip extensions
8-12 reps of ring crunches