General warm up:
mobility, light squatting, etc
Then:
Front Squat - 75,85,95kg (8x max reps)
Push Press - 5x@70, 3x@90, max reps @90 (3x)
Chin - 5x@38, 3x@43, max@48 (4x)
Snatch - 5x@50, 3x@60, max@65 (3x Power Snatch)
Then Tabata Run (6x 20 sec all out, 10 sec rest)
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