Warm Up
3x40s easy/20s mod/10s fast cardio with 20s rest bwn
then
10-15 single arm band row R/L
15-20 band pull aparts
10 pass through
10+10 banded trunk twist on static lunge hold
10+10 banded side steps
10+10 forward&bacwards steps
10+10 birddogs (band over knees)
10-15 banded air squats
then some barbell prep for clean&jerkand start warm up lifts.

Strenght
Squat Clean&Split Jerk 2-2-2-2-2 reps@70-80% of 1rm
go new set every 1.5-2 minutes

Metcon
2 sets
AMRAP 4
10 Step Back Lunge Steps (back rack)
10 Hang Power Clean 50/35kg or 42.5/30kg or 35/25kg
2 min rest bwn set