Great info on Recovery: Sleep on Chief's Blog
Warmup
Run 400m
3x8 HSPU
3x8 KB Snatch
3x10 Knee Jumps
Strength
3x10 split press
WOD
3 Rounds
2 Min:
Run 2 Laps
Then Max Snatches (135/95)
Rest 2 Min
2 Min:
Run 2 Laps
Max Clean & Jerks (135/95)
Rest 2 Min
REC
3x10 Glute Ham Raise
Alternate with 3x20 Homeschoolers