Strength

Cleans

Novice: 3*5 front squat
5*3 Clean pulls (hang)

Advanced: 5* 2Hang clean pulls+1 high hang clean
5*3 front squat

Workout

6 sets of
30 sec on 30 sec off
Bear hug sandbag carry
rest 4 mins
6 sets of
30 sec on 30sec off
press ups/rusian press ups

Core

3 sets of
30sec weighted plank (on box)
20 side bends each side