Buy in: Tabata downdog progression. Samson stretch, spiderman lunge, captain morgan stretch, olympic wall squat, pvc hip flexor smash.
Squat: 10 sets of 2 progressive loading. Begin "counting" sets@80%
Assistance work: 3 sets of 5
Snatch grip deadlifts
Load assistance work as you see fit. Pro-tip- if your snatch grip deads look like rdl's you're losing.