OLY.
Every 1:30min. for 10:30 Min
1.R:3 Squat Snatch %75
2.R:2 Squat Snatch %80
3.R:1 Squat Snatch %85
4.R:1 Squat Snatch %90
5.R:1 Squat Snatch %85
6.R:2 Squat Snatch %80
7.R:3 Squat Snatch %75
-Then-
Multi-Strength
Every 1:45  Min For 8:45  Min(5R)
5 Overhead Squat(%60)
10 Ring Dips Or Paralell Bar Dips
-Then-
Every 1:45 Min For 8:45 Min(5R)
5 Bent Over Barbell Row
15 Sec: Ring L-Sit Hold Or Dip Bar L-Sit Hold