2 rounds of 40s work / 20 s rest
:40 plank hold
:40 band pull aparts
:40 step back lunges
:40 one arm KB front rack hold bottom up (you can walk around)

then 1 round
10 inch worm
5 russian baby makers
5 wall squats
1-2 short front rack mobility drills (max 5 min)

Skill Part : Practise Hang Power cleans and push jerks, climb
to working weights.