Warm Up
2 rounds
1.5 min cardio (add speed during 1.5 min)
5+5 lateral box step ups + 10 box jump, step down
20 alt hand hang db power clean&push press
20 hollow rocks

Strenght
FS/BS Squat Program
3x4 pause front squat @40-60%, as explosive as you can! (2s pause at bottom)
rest 2-3 min bwn sets

then start to prep for weightlifting part

Emom 10
1 squat snatch @75%
rest few minutes and start c&j
Emom 10
1 clean&jerk @75%