Warm Up
2 rounds
1,5 min cardio machine
50 single unders
6 lunge elbow strech
10+10 single leg RDL
10 db hang clean&jerks
10 slow control sumo squats
5 barbell muscle clean + 5 hang power clean + 5 push press/jerks

ger ready for the du's/ pc&pj movements

Intervals
Every 2 min for 10 minutes
30-50 du
6 power clean&push jerks @60/42.5kg (masters 45+ do 5 reps)

rest few minutes and get ready

Strenght Training
7-5-3-7-5-3
Sumo Deadlifts
perform 3 broadjumps right after.
rest 2-3 min

7-5-3-7-5-3
Bench Press
Perform 10 db hang c&j right after bench press (use 17.5-22.5/27-32.5kg db)
rest 2-3 min

Cool down
2-3 min light cardio
1+1 min calf streching
1+1 min front rack streching with band
1+1 min piriformis strech
1+1 min leg across body strech