Bike or row
1:00 easy pace
0:45 moderate pace
0:30 fast pace

Then barbell warm up
1 round
5 deadlifts
5 hang cleans
5 front squats
5 strict press
5 push press
5 backsquats
5 good mornings

Strength
Clean complex
Every 1:30x 8
2 power cleans + 2 front squats
*increasing in weight for quality