Today was Snatch Grip High Pull day, so I started with a Snatch Imitation Complex I found in an article here a while ago. Just 10 pound olympic plates on the bar: Snatch Grip Deads x8, Snatch Grip High Pull x8, Power Snatch x8, and then Overhead Squat x8, then Full Snatch x8. It's not a lot of weight, but it's a great warm up.
Then I ramped my power snatch from 95lbs, adding 20, then 10, then 10, then 10; for 5 sets of 3 up to 145. That's where I start the ramp for my high pulls, adding 20 lbs twice then 10 pounds once, then 5 pounds for my last set of three.
After that I took 20 pounds off, and did doubles every minute on the minute for six minutes.
Then a Snatch based complex similar to the imitation I did earlier, but for much lower reps and with 135lbs. SGDL, SGHP, Power Snatch, Overhead Squat. I start at 1 run through, then 2, then 3, then back to 2, then 1 to finish.
Finally, I did 3 alternating sets of 5 barbell roll-outs and 8 saxon side bends per side.
If: I guess my goals are pretty general at this point, I want a little bit of everything. Strength, power, conditioning, more muscle/leaner. Right now I feel like my lifts are pretty weak, so I want to get the numbers up in these lifts, then when I hit my goals I'll probably cycle to other target lifts (Deadlift, Full Snatch, Strict Press etc.) or other fitness goals (Bodyweight bench for 15, 100 burpees in as little time as possible etc.)