Warm Up with Air Bike
3 times 40s easy -> 20s moderate -> 10s fast -> rest 20s bwn
then
3 times with barbell
3 clean pull + 3 muscle clean+ 3 front squat + 3 tall squat cleans
rest 30s bwn

Weightlifting Conditioning
First you do 2 sets of 12-15 tng power clean&jerks @30/42.5kg
rest 2-3 min bwn sets
then

5x3 Hang Squat Cleans
60/65/70/75/80% of 1rm
rest 2-3 min bwn sets

Strenght
Split Jerk From Rack 3x2@75-85% of 1rm jerk.
rest 2-3 min
Bench Press 3x3reps @80-82.5-85% 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 Banded KB Russian Swings @12/16kg
12-15 French Tricep turns with 2db's (lay on floor)
12-15 Bicep curls with db's (standing alt hand)
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