Weightlifting

Tall power Clean 4x4 reps @light / techical weight
2,4,6 inches down on catch and on last rep to full squat.
rest 1-1.5 min bwn

Clean and Jerk
2 x 2 reps @60-65%
5x1rep @70-80%
sharp lifts and resting time 1.5-2 min bwn sets