Olympic
1) snatch (from blocks above knee): 3×3 @ 70%, 2×2 @ 80%, 3×1 @ 85%, rest 2 minutes
2) clean (from blocks above knee): 3×3 @ 70%, 2×2 @ 80%, 3×1 @ 85%, rest 2 minutes

rest > 30 minutes

Strength
3) back squat: 1×5 @ 85%
4) front squat: 3×5 @ 80%, rest 2-4 minutes

rest > 3 hours

Conditioning
run: 4 x 800 meters, 2 x 200 meters, work to rest = 1 to 2