If not competing in the Open at all:

1) Snatch 5X1@80, 1@85, 1@90, 1@95, 1@100, 1@105, rest 1 minute between

2) 3RM Pause FS

3) Conditioning: TBA

If workout on Saturday:

Snatches and CJs only, today. If workout calls for heavy or high volume Snatch or CJ, skip what is appropriate.