Weightlifting

3-position squat clean (high hang, mid thigh, 1 inch off the floor) all from hang position. no bar drop bwn.
2 sets @50-55% of 1rm clean
2 sets @60-65% of 1rm clean
1 set @70% of 1rm clean

Jerk Dip + Push Jerk + Pause Split Jerk (3 sec pause on split/catch position, find balance)
1+1+2 reps @50-60% of 1rm jerk x 3 sets
1+1+1 reps @60-70% of 1rm jerk x 2 sets

Strenght
Wendler program
Deadlift
5 reps @40% of it (90% of 1rm)
5 reps @50% of it.
5 reps @60% of it.
rest 2-3 min bwn sets.