Weightlifting&Strenght
Every min for 5 minutes
3 squat cleans @60-65%
rest 1 min
Every min for 5 minutes
2 squat cleans @70-75%
rest 1 min
Every 30sec for 10 times
1 squat clean @80-85%

Pause Front Squat + Front Squat 5 sets 1+1 reps ,build to 80-85% of 1 rm front squat.
rest 1,5-2 min bwn sets