Dynamic warmup (10 min)
Back Squat - 2x3 @ 50%, 2x3 @ 60%, 3x3 @70%
Power Snatch (With or w/out straps) - 1x2 @ 50%, 2x2 @ 60%, 3x2 @ 65%
Chest Fly - 5x5; moderate weight
KB Press with 5 second lower - 3x5 w/ 12kg (25#)
Pull-up Pyramid - start with 1 and go up to 6; each pull up earns you 10 sec. break.
Row - 4x250m; 1:1 work/rest.
Static stretch (10-20 min)