1) Snatch:  5 x 1 reps

2) 3 sets:

3 x Snacth Deadlift
all sets at 110%+ 1RM snatch

5 x Vertical Jumps

3) 21 – 15 – 9

kettlebell snatch (24/16kg)
pull ups

 Endurance:

Run- (half and whole) 2 mile run

Tri- mountain bike 12 miles