Warm Up
2 rounds
2 min cardio machine
20 step back/forward lunges
20 mountain climbers
10 romanian deadlifts + 10 push press

Strenght
Sledge Push 3x20m + 2x12m , build in weights
rest 2-3 min bwn sets

Weightlifting
3x3reps of power clean + push jerk/press (1 rep is pc+pj)
3x2reps of power + push jerk / press
3x1 power clean + 1 push jerk/press
rest 1-2 min bwn sets