Warm Up
2 sets
8-10/side Half Kneeling Thoracic Rotation with Lift Offs
10 Prone PVC Lift Offs w/ 2 sec hold, snatch grip
5/side 90/90 Hip Switch
+
Clean&Jerk Warm Up
2x through with empty bar

Weightlifting
3-4x2 power cleans + 2 push jerks @light/moderate weight
3-4x1+1 squat clean + split jerk @moderate/heavyish
rest 1.5-2 min bwn sets

Metcon

15-12-9-6-3 reps for time
Deadlifts @light/moderate weight (max 50% of 1rm)
HR Push Ups