Warm Up with Air Bike
3 times 40s easy -> 20s moderate -> 10s fast -> rest 20s bwn
then
3 times with barbell
3 muscle clean+ 3 hang power clean +3 front squat + 3 press + 3 sotts press

rest 30s bwn

Weightlifting
3 sets
Power clean + push press + squat clean + split jerk @40-50%
rest 1-1.5 min bwn
3 sets
power clean + split jerk + squat clean + split jerk @60-70%
rest 1-1.5 min bwn
5x2 squat clean + 1 split jerk @ 75-85% of 1rm clean&jerk
rest 1-1.5 min bwn

Strenght
Front Squat 3x2@90% of 1rm clean.
rest 2-3 min
Bench Press 3x5reps @75-77.5-80% of 1rm
rest 2-3 min
Keep Focus on training even weightlifting part is over and resting times are longer on str work.

Accessory Work
3 sets
12-15 pause hip extension on ghd
12-15 behind neck standing tricep turn with 1 db @22.5/15kg
12-15 bicep curls with barbell (30-40/15-25kg on barbell)
rest 2-3 min

Cool down
3-5 min light cardio
1+1 min hip flexors streching
1+1 min quad smash with roller
1+1 min adductor smash with roller
1+1 min glute smash with roller
1+1 min wall pec / bicep strech