See-Saw press/outside the legs swing supersets: 8, 12, 16, 24, 16, 24 x 10/10 reps.
Snatch- 16, 24, 32 x 2 x 5/5 reps.
Chins: 0 x 2, 24k x 2.
Short 10 yard sprints x 10.
Z-Drills to finish off.