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

A: Emom 12-15 min: 2 x Clean

Start from 60% and build up

B: 4x4 Back squat. Find days heavy set of 4, 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.)