snatch from below the knee 1x5 with 81% +. Your first set might be a PR, but if not make sure you add weight till you hit a new maximum for a set of 5.
Use straps, and the idea is to not let the bar touch the ground during the set. If you need to rest for a second or two, rest with the bar over your head.
and jerk jerk 1x3 with 86%+ of best clean and jerk. Keeping up till you reach your maximum. Rest as little as possible between reps. Use singles to warm up.
75 Power Snatch - 75/55
back extensions x10x10
hip extensions x10x10