Preparation
5 OHS; 3 sets
3 Snatch Balance; 3 sets

Weightlifting
A. Snatch; heavy single; then 5 sets @ 85%

B. 3 Snatch Grip RDL; 5 sets

Midline
In pairs:
5 Nordics each
10 Push down flags each
15 Synchro KB Hip Bridges
3 sets