Olympic lifting:
6x1 Squat snatch working up to a challenging weight. (Don't rush this)
5x2 Snatch pulls @ 100% of current 1RM
Conditioning:
5 minute AMRAP
Run 200m
10 power snatch
Rest 3 minutes
5 minute AMRAP
Run 200m
5 power snatch
M1: 20/30
Rx: 35/40
M2: 45/60
Extras:
30 minute Walk