Today, I combined heavy with light. Chose weight appropriate to your needs. The swings in sequence 1 are heavy, so go well beyond your usual weight.
Sequence 1: alternate high-intensity with low intensity
32kg
20 two-hand swings
10 one-hand swings left
10 one-hand swings right
24kg
5-3-3-2-1 Clean & Press
Repeat 5 times.
Sequence 2: relax
24kg
5 TGU left
5 TGU right
Sequence 3: back to high intensity
20kg
100 snatches