Snatch 

6 sets @ 70%
1 snatch pull
1 low hang snatch
1 snatch
rest 2 min

** first 3 sets @ 70% of best snatch. Build across last 3 if feeling good

Clean Pull

5 sets
4 reps @ 90% of best clean
rest 2-3

Sport

Amrap 5
50 wall balls 20/14
10/7 BMU
airbike cals remainder of 5 mins

rest 3min X 3 sets