Warm-up:

200m run,

then 3 rounds of 5 tall box jumps, 5 strict HSPU, 15 hollow rocks

 

Oly: Group barbell warm-up

Every 90 seconds for 8 rounds

Hang power snatch + power snatch + snatch + OHS

 

Strength: Deadlift 5×40%, 5×50%, 3×60%, 5×60%, 5×65%, 5×70%