Warm Up
2 rounds

2 min cardio
5 inch worm + push up
10+10 step back lunges / 20 cossack squats
:30 knee tuck hold from pull up bar
then 3 times with empty barbell : burgener clean warm up

Strenght
Building to heavy triple on each movement
Squat Clean
Bench Press
Overhead Squat
rest 1-2 min bwn sets (take about 12-15 minutes for each movement)
5 sets of each movement, always 3-5 reps. this includes also warm up sets.
example : 5+5+3+3+3 reps@35/45/55/65/70-75% of 1rm.
share barbell with someone!