Slow motion + Normal speed
-Clean pull
-Clean high pull
-Power clean
-Squat clean

30 Min EMOM
Alternate through
1. 10-15 Bench press or Floor Press DB
2. 2-3 Rope climbs
3. 10 tricep extensions db 22.5/15kg
4. 15 Bicep Curls 25/15kg
5. Rest

4x10/10 (10 reps each leg)

Elevated back foot, use bench or a low box.

Clean & Jerk 5x3

6rounds:

90s On / 30s Off
1) bike
2) row
3) ski
4) echo

Every 2:00

Goal is to add weight every week or start @ 50% of 1RM Back Squat

3x

1) 6 x Front Squat
2) 8 x Back Squat
3) 10 x Step Back Lunge

1 x 5 @65% of 90% 1RM
1 x 5 @75% of 90% 1RM
1 x 5+ @85% of 90% 1RM

*Add 2.5 kilos to the weight you counted from last time and count from that now. So if your 1rm is 100kilos and you counted your percentages from that last time - now you count from 105. 
If you have no clue about your weights try to guess it with your coach. You can also warm up to heavy single and count from that. Warm up for work sets can be: 40% x5, 50% x5 and 60% x3 and those should be done in 10 minutes. Work sets performed every 3 minutes. The plus mark in the last set means you will do as many reps as you can with a solid technique but you should get at least 5.

Find a shoulder press 1rm.

*Warm up well before starting with barbell. First sets with a barbell can be a bit longer 3-5 but when weights get heavier move quickly into singles. Maximum 3 max out attempts. Rest 3 minutes between heavy reps. You can use 20 minutes for this.

STRENGTH (2/7) 

Back Squat Wave, 3 rounds of 6-5-4

3 rounds, 90sec rest between sets and 2:30 rest between rounds. 

One round with across weight (same loading), and increase weight between rounds, if needed.

Overall RPE 4 to 4+

Squat 6 reps, rest for 90sec, squat 5 reps with same loading, 90sec rest, squat and then 2:30 rest. That's one round.

10 Hang power cleans
5 Front squats
5 Shoulder to overhead
30 sec Plank hold on elbows