A) Power clean & push jerk
8x1 @60-65% 1RM (go every 30s)
6x1 @67-72% 1RM (go every 45s)
4x1 @74-78% 1RM (go every 60s)

*Short rests between the parts to reload
the barbell
*Choose one weight within the percentages
and use same weight in every set

B) 3 rounds / rest 1 min
10-12 barbell upright rows (moderate)
20-24 sit ups