Weightlifting

Every 2 min for 12 minutes (6 sets)
3 -position squat snatch @50-70%, sharp lifts. (high hang, mid thigh, below knee)

rest 3-5 min

Every 2 min for 12 minutes (6 sets)
2 -position hang squat clean (above and below knee) & 1 split jerk @50-70% of 1rm, sharp lifts