Warm up:
Pull up hookgrip clean 5 rep x 3 set
muscle clean, press, 5 rep x 3set
1. Power hang clean + split jerk
3+3 rep x 2 set 75%
3+2 rep x 2 set 80%
2+2 rep x 3 set 85%
2. Front squat
4 rep x 2 set 80%
3 rep x 2 set 85%
2 rep x 4 set 90%
Good moorning
5 rep x 4 set.
Man 50 kg
Woman 35 kg