Warm Up
3 times with some cardio machine
40s easy, 20s moderate and 10 s fast, rest 20 s bwn.
same cardio machine all time.
then barbell warm up 2 rounds
5 clean pull + 5 muscle clean + 5 front squat + 5 strict press + 5 good morning
rest 30-45 sec bwn
then barbell warm up 2 rounds
3 hang squat cleans (below knee) + 3 split jerks
rest 30-45 sec bwn
then take 2 sets for warm up sets for clean&jerks before hitting workout sets