5 min with cardio machine
2 min easy and then
3 x 30 sec @ mod, mod/fast, fast pace / 30 s easy bwn.
then
2 rounds with barbell
5 clean pulls
5 hang power cleans
5 front squat
5 strict press from split jerk position
rest 1 min and repeat.
mobility
10 dynamic squat strech
5+5 spiderman lunge strech
1+1 min banded front rack strech
then
start to climb up on weights for workout weights