Weightlifting&Strenght Workout

Every min for 5 minutes
3 squat cleans @63-68%
rest 1 min
Every min for 5 minutes
2 squat cleans @73-78%
rest 1 min
Every 30sec for 10 times
1 squat clean @83-88%

Push Jerk + Split Jerk
5 working set (pause 2-3 sec on both jerks catching position)
Use 70-85% of 1rm on working sets
and take enough warm up sets before these (3-5)