Warm Up
Sledge pull or pushing 3x20m with empty sledge/light weight. Rest 1 min bwn. or 3x30-45 sec row with increased pace.
then
2 rounds total, 5 reps on each movement and do all 4 movements to other side before switching : R/L
Single arm Front Rack Squats
Single arm Clean&Jerk
SIngle arm OH Lunge walking steps
Men use 10 and 15kg and Women use 7.5 and 12.5kg on second round.
then when both sides done go for 5 sharp box jumps to 50/60cm. rest 1 min bwn round.

Weightlifting Warm Up
1 ROUND
3 snatch pull + 3 muscle snatch + 3 hang power snatch + 3 snatch balance
rest 1 min

3 clean pull + 3 muscle clean + 3 hang squat clean + 3 split jerk
rest 1 min