Warm Up
3x30 sec easy/20 sec moderate/10s fast air bike (total 3 minutes)
band pulls + banded hip activation
3x3-5 burpee box jumps(sharp ones) during rest time (2-3 mins do some core activations )
then do barbell prep as needed before starting weightlifting session

Weightlifting
power clean+ tempo clean + push press + split jerk (pause on catch)
3x1+1+1+1@35-50%
tempo clean + squat clean + split jerk
3x1+1+2reps @60-75%
squat clean + split jerk
8x1+1@80%, go new set every 1.5 min

Strenght
4x sledge push 15-20m@moderate + hs walk x 10-20 meters/wall walks x 3-5 reps
rest 2-3 min bwn sets

Metcon
3 sets
3-4 min emom / 1 min rest
3 hang power clean
3 front squat
3 push jerk
use about 55-65% of 1rm power clean&jerks