snatch work up to one top set of 5 with 80% of your best. You can use singles or doubles to warm up, but on your top set of 5 do not let the bar touch the floor. I have found it best to lower it to mid shin, but not to the floor. You will have to use straps
clean and jerk work up to 80% for a triple. Rest as little as possible between reps.
Push Ups 20-19-18-17-16……………..
Sit Ups 01-02-03-04-05……………..
pullups do 4 sets of 10. Add weight if possible.
single arm KB swings, 4 sets of 10 with each arm