5 min light cardio (bike, row or run)

Then barbell warm up (empty barbell)
2 rounds

5 deadlifts
5 hang cleans
5 front squats
5 strict press
5 push press
5 back squats
5 good mornings

Strength
Clean and jerk
EMOM x 10
1 squat clean
1 hang squat clean and jerk

• try to increase weight 3-4 times throughout.
• barbell must not touch ground between squat clean and hang squat clean.