Warm-up:
200m run then 3rds of:
3 BTN Snatch Grip Press
3 OHS
3 Snatch Balance (45/35)

Strength:
Back Squat 10 x 60/65/70%

Oly:
Every 2min x 6 High Hang Snatch + Hang Snatch
Every 2min x 6 Hang Snatch + Snatch
Every 2min x 6 Snatch x 1.1 (rest 10 seconds between singles)

Try to increase load each set. Even if it feels light at the beginning, start around 60% and add weight each set. If you fail a rep/set, stay at the same weight.

3 sets
500m Row
Rest 2-3min
(all out efforts)