Warm-up:
200m Run then 3rds of:
5 RDL
5 Muscle Clean
5 Front Squat
5 BTN Press

Strength:
Front Squat
5×60, 3×70, 2×80, 1×90, 1×95, 1×103%

Oly:
Every 90sec
3 sets of High Hang Clean + Hang Clean + Jerk @60-65%
3 sets of Hang Clean + Clean + Jerk @70-75%
3 sets of 2 Clean Lift Offs + Clean + Jerk @75-80%
2 sets of Clean + Jerk x 1 @80%
2 sets of Clean x Jerk 1 @85%

Finish:
2-3 sets
500m Row @ 80-85% effort
Rest 2-2:30min between sets