This was a workout that I did that incorporated Olympic Weightlifting, Powerlifting and Bodybuilding exercises.
Warm-up on the rower for 250-500 meters to warm up hips, legs, shoulders and core.
I did not get video of every exercise, but here is what I did:
Warmed up with squat cleans with PVC pipe, then added weight. It has been 2 years since I have done any oly lifts so I used the aluminum bar for all of my cleans.
High hang x3
Mid Thigh x3
Take Off x 3
Mid Shin x3
Landing all in the squat position
Squat Clean from floor 35lbs x 3, 55x3, 75x3, 95x3x2
Sumo Deadlifts: 95x3, 135x3, 165x2, 195x2, 225x1
Tri-Set (3 exercises performed together)
Single Leg Leg Press x 15 Each Leg
Then Immediately both Legs x 20 } 4 Sets
Then Immediately calf raises x 15
Super-Set (2 exercises performed together)
Reverse Lunges on Smith Machine x 10 Each Leg (Use Box or Step)
Super Set with Standing Calf Raises
Finished with Walking Lateral Side Steps
I used a band and kept my hips low and concentrated on glutes x 4 Passes
(Down & Back is considered 1 Pass)