Warm Up
4 min cardio machine
6-8 inch worm + push ups
6-8 squat strech per side
then 2 rounds
5 clean pulls
5 tall power cleans
5 front squats
5 push press
then 2 rounds
3x the first complex with barbell

Strenght
Power clean+push press+squat clean+split jerk 3x1+1+1+1reps@35-50%
then
Squat Clean + Split Jerk 3x2+2reps@60-75% of 1rm
then
Squat Clean + Split Jerk 5x1+1 reps@80%+ go up by feeling or stay 80% around range
rest 1-2 min bwn sets

Accessory Work
2-3 x 8-12 single arm db row R/L
2-3 x 12-15 reverse flyes with light plates/db's
2-3 x 16-20 american kb swings
rest 1-2 min bwn sets