Essentials:

A. SPU Warm Up

B. Take 3 min to build up to a heavy but moderate OH Squat
Then
Take 3 more min to build to a heavy but moderate Snatch Balance

C. Hang Power Snatch From Hip
OT2minx5 (10min)
Perform 2 reps building up to heavy as possible. Not TNG, there should be 10-15sec rest between the reps. You choose the progression up. If you get to 95%+ on the last set then you have 4 more min to go ahead and try a 1rm. If not then you perform 2 more sets of a double at your last weight, sticking to the OT2min.

D. Hang Power clean from hip
OT2minx5 (10min)
Perform 2 reps building up to heavy as possible. Not TNG, there should be 10-15sec rest between the reps. You choose the progression up. If you get to 95%+ on the last set then you have 4 more min to go ahead and try a 1rm. If not then you perform 2 more sets of a double at your last weight, sticking to the OT2min.

E. Back squat
5@65%
3@75%
1@80%
3@80%
1@85%
, rest 2min

Fitness & Performance:

A. SPU Warm Up

B. Take 3 min to build up to a heavy but moderate OH Squat
Then
Take 3 more min to build to a heavy but moderate Snatch Balance

C. Snatch
OT2minx5 (10min)
Perform 2 reps building up to heavy as possible. Not TNG, there should be 10-15sec rest between the reps. You choose the progression up. If you get to 95%+ on the last set then you have 4 more min to go ahead and try a 1rm. If not then you perform 2 more sets of a double at your last weight, sticking to the OT2min.

D. Clean
OT2minx5 (10min)
Perform 2 reps building up to heavy as possible. Not TNG, there should be 10-15sec rest between the reps. You choose the progression up. If you get to 95%+ on the last set then you have 4 more min to go ahead and try a 1rm. If not then you perform 2 more sets of a double at your last weight, sticking to the OT2min.

E. Back squat
5@75%
3@80%
1@85%
3@85%
1@90%
, rest 2min