Olympic lifting:
spend 15 minutes on the following complex. Rest as needed and focus on technique before progressing in weight
1x Squat snatch
1x Power snatch
1x Hang snatch
1x Overhead squat
If possible maintain your grip on the bar and touch and go the whole complex. However if breaking it up will help you understand and work on points then you are free to do that also.
Conditioning:
4 Minute AMRAP
30 Power snatch 30/40
30 Overhead squats then
Max burpees in the remaining time if any.
Rest 4 minutes repeat 3 times
M1: Delete Overhead squat and insert back squat
M2: You will need to increase the weight every 4 minutes as follows R1: 30/40 R2: 40/50 R3: 45/60
Extras:
4x 400m efforts. Rest half the amount it takes to to complete each round