As part of your warm-up, mobilize the following pieces:
- Hip external rotation
- Shoulder external rotation and overhead position
Then:-
In 18 minutes, complete as many rounds as possible of:
3 Power Cleans
3 Front Squats
3 Push Press
3 Back Squats
12 Push Ups
*Barbell @ 45kg/30kg.
Beginner: Scale movements and load a necessary.
Advanced : Barbell @ 60kg/40kg.

Warm up : 15 Overhead Squat / 8 Handstand / 8 TTB / 5 RD / 5 Pullups / 100 Skips

Result: 45KG BB - 9R