Warm Up
With a barbell:
10 Front Squats with pause
10 Strict Press with feet in squat stance
5 Clean & jerks
Add weight, repeat.
Midline
2 x 10 Weighted Barbell Hip Extensions
Clean & Jerk
3 x 3 @ 70%
3 x 2 @ 80%
7 x 1 @ 90%
Backsquat
5 x 5, ascending