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

A:
10 min emom: 1x pull + 1x power snatch + 1 x ohs + 1 x snatch balance (max 70% 1Rm clean)

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

C: 5x5 Back squat. Find days heavy set of 5, then do 4 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.)