Warm-up: 10 min general warm up + 5 min mobility + 10 min barbell warmup

A: 10 min emom: 1x pull + 1x power clean + 1 x front squat + 1 x stoh (max 70% 1rm clean)

B: Build up to: Every 90s: 1x high hang + 1 x low hang +1 x Push jerk

C: 4x6 Back squat. Find days heavy set of 6, then do 3 sets with 80-90% of days max weight

Cool-down: Easy row/bike for 10 min + 5 min mobility

Optional session 2:

60-90min aerobic training: (Bike/Run/Row/etc.)