Strength

Bent Rows 95 x 5, 115 x 5, 135 x 5, 155 x 5, 165 x 5
A1 Front Squat 45 x 5, 65 x 5, 95 x 5, 115 x 5, 5
A2 X-press 16kg KB x 5/5, 5/5, 5/5
KB Snatch 3min (1.5 per side, 13.3 rpm)

-Keep weight the same for BRs, work on form.
-Wrist flexibility is an issue for FSQ, legs are not. Keep working up slowly.
-Maybe go up to 24kg on x-press. Check Tom's dvd for rep suggestion.
-Slow down tempo on snatches and up the time.