1. Snatch + Snatch Balance + Snatch (1+1+1) x 5. Stay light and just work speed.
2. Wide Stance (wider than normal squat stance) Box Squats x 5,3,1,5,3,1,10. Move up in weight each set. On the set of ten, deload to a weight that will be challenging for the last 3-5 reps.
In between box squat sets:
Push ups (ring or regular) x 15. If push ups are really easy for you, perform at a slower tempo.
3. 3 sets:
Barbell Curls x 15
rest 60 sec
DB Bench Press x 10. As heavy as possible.
4. 3 sets of:
Air Assault Sprint x 10-15 cal, 90 sec rest
Row Sprint x 250m, 90 sec rest
Hill Sprint x 100m, 60 sec rest
Sprint x 100m, 60 sec rest