Accessory Work
3 sets of
10 heavy single arm DB Power Cleans @17.5-22.5kg/22.5-32.5kg
rest 30-45s
10 db incline bench press @2x12.5-15/20-22.5kg's (30 or 45 degrees on bench) Control tempo that way last reps will feel a bit heavyish)
rest 30-45s
40-60% of max reps pull ups
rest 2-3 min bwn sets

Midbody work
2 sets
15+15 banded standing trunk twists
20-30 deadbugs
rest 2 min bwn set

Cool down
2-3 min light cardio
3-4 min foam rolling for upperbody / lower back
1 min Wall pec strech
1min tricep streching