Hang Snatch (hip) - 1x5@45%, 3x5@55%
Back Extensions - 4x8
Front Squats - 1x5@60%, 3x5@70%
sets x reps
If you don't know your 1 Rep Max, the load should not be super heavy. The weight should be moderately heavy, but still able to keep form perfect.
10 M Gasser