Warm Up
3 rounds
1 min cardio
5+5 single leg rdl + clean + press
4-6 burpee over db
8-10 box step ups
then some weightlifting skills

Strenght
Hang power cleans 8-6-4-4-4reps @mod/heavy weights.
rest 1.5-2.5 min bwn sets

Metcon
12 min amrap at 80% effort
8-12 box jump or step ups
8-12 Single arm DB Clean&Jerks x 8-12 reps (alt hand)
8-12 small kip knee raises
target 4-6 rounds.