Warm Up
10-15 single arm band row R/L
15-20 band pull aparts
10 pass through
10+10 banded trunk twist on static lunge hold
10+10 banded side steps
10+10 forward&bacwards steps
10+10 birddogs (band over knees)
10-15 banded air squats
then
3 x 20-30m empty sledge push, start very slow and add power/speed during wu + 20s hs hold / scap push up
on hs hold x 5-10 reps during hold.

Speed&Skill
3-4 sets
15/20m empty sledge or light weight sledge push for speed
5-15m hs walk or 2-3 wall walks
rest 2-3 min bwn sets

Strenght&conditioning
3 sets every 2 min
7 deadlifts + 5 hang power cleans + 3 push jerks starting with barbell, add weight
3 sets every 2 min
9 deadlifts + 7 hang power cleans + 5 push jerks @60/42.5kg or 52.5/35kg
goal is to get unbroken set with barbell.

Accessory Work
2 sets 15+15 suitcase deadlift with barbell 25/35kg
rest 1 min bwn sets