strength
A. Snatch; 3 x 2 @ 75%, 2 x 2 @80%, rest 2-4 min.
only increase to 80% if technique is good.
B. SnatchPull; 3 x 3 @ 10% heavier than your last technically good snatch.
C1. Rack Jerk; 4 x 2 @75-80%, rest 1 min
C2. Back Squat; 1 x 8 @65%, 1 x 8 @ 70%, 1 x 6 @ 80%, 1 x 6 @85%, rest 2 min
conditioning
Push a prowler, drag a sled or run some suicides