Warm-up:

3x
15/12 Calories row
16 Box step-ups, alternating legs
10+10 Half kneeling 1-arm shoulder press
10+10 1-Legged deadlifts with barbell
15 Spike-ups on rower

Clean and jerk

Build up to a heavy, but fast moving weight in a complex of:
“Clean deadlift with pause at thighs + Clean + Jerk” in 15:00 minutes

Shoulder press, climb up to a 8RM + 3x8 @ 90% of the heaviest set of 10 shoulder press.

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Core:
3x
20 Slow knee tucks
18+18 1-Arm side plank hip touches

Bonus:
4 x 10+10 Bulgarian split squats
4 x 10+10 Back rack lunges
3 x 10 Hamstring curl on rower