Warm Up
2-3 sets
1:00 row
1:00 ski
40 single unders
7+7 single arm hang pc
7+7 single arm kb bottom up press
7+7 db snatch
7 jumping air squats

Strenght
Hang Power cleans 3x5 reps @65-75% of 1rm (should have like 2+ reps in tank) (count these from 1 rm power clean)
Push Press 3x5 reps @70-75% of 1rm (should have like 3+ reps in tank) Pause at top for 1-2 sec on each rep!
rest 2-3 min bwn set

Barbell Cycling
Emom 5
10-20 double unders + 4-5 TNG power snatch @light weight (if double under is problem, then do just snatches and practise them after this barbell work)
rest 1 min
Emom 5
10-20 double unders + 4-5 TNG power clean&jerks @light weight (if double under is problem, then do just snatches and practise them after this barbell work)
rest 1 min
10-20 double unders + 4-5 clusters @light weight (if double under is problem, then do just snatches and practise them after this barbell work)

light weight is something like 50% of 1rm.
CLUSTER = squat clean thrusters.

Accessory Work
3 sets
8+8 single arm half kneeling arnold press @ moderate weight
rest 30-45s
8-12 single arm DB Row @ moderate weight , control mvement.
rest 30-45s
36-48 weighted russian twists @10/15kg plate (FEET ON THE GROUND)
rest 2-3 min bwn set

Cool down
2-3 min light walk / shake hands during / shoulders during walking
5-10 min foam rolling