Olympic
1) 5 x 3 tall muscle snatch, light, rest 60 seconds (video)
2) 7 x 1 3-stop snatch (below knee, mid-hang, high-hang) + 1 high-hang snatch, heavy but not maximal, rest 2 minutes (video: shows different stop points than workout)
Strength
3) 4 x 4 Pendlay row, as heavy as possible, rest 2 minutes
Conditioning
10 rounds (10 minute cap)
3 shoulder to overhead @ 155/105#
6 pull-ups
3 box jumps 40/30″
