Treeni 1
Warm Up
With Cardio Machine
3x40/20/10s , rest 20s bwn
then band pulls + hip activation
then some short barbell warm up of your choise

Clean&Jerks(15-20 mins)
build to heavy 2 reps, starting at light weight. Go every 1-2 min.

Emom 9 / 3 min rest and 6 min emom same movements

min 1 - Row or Air Bike x 20 seconds @fast pace
min 2 - Double DB Bench Press x 8-12 reps with moderate heavy weights
min 3 - KB Swings x 8-12 reps