Weightlifting
Clean&Jerk 5x2 reps @50-60% of 1rm and 3x1 rep @65-75% of 1rm (20 min cap)
rest 1-1.5 min bwn sets

Accessory Work
4-5 sets
10-12 kb swings @16/24kg
4-8 Strict Chin Ups
6-8 double kb thrusters @ 2x12-16kg/2x16-24kg's
rest 1-2 min

Accessory Work
2 times
20-30 band pull aparts
20-30 supermans (fast speed)
rest 1-2 min

Cool down
2-3 min light cardio
1+1 min hip flexor strech
1+1 min quad streching
1+1 min banded lat strech