Power

Warm up:
2 x 5 wall squat
2 x 5 goblet squats
2 x 5 dislocates
20m lunge walk
20m walking lunge kb ohead
10 x mtn climbers
10 x scorpions

MCB:
Work up to Heavy clean and jerk + 2 x rack lunge

Then

Complete 5 x 3 @ 70% 1RM
2-min rest between sets

Then

5 rounds
5 x L-sit pull-ups
5 x HSPU
30 x Goblet squat (M: 32+kg; F: 20+kg)

Recovery/ Cooldown:
4 min easy movement
Kb shoulder set
Rotator cuff trigger point
Psoas trigger point
Thoracic roller
Pec triggerpoint