Warmup:
2 sets –
:30 bike
10 KB swings
10 power position cleans
10 Goblet squats
+trainer led warmup

Barbell:
Work up to a technical 1-RM power clean

Scale:
Work from the power position

Bicep and Back Development:
3 sets –
8 barbell curls
10 ring or bar rows
8 each arm KB bent over Row

Midline:
3 sets –
10 abmat sit-ups
:30 hollow hold
:30 superman hold

Mobility:
1:00 bar hang
1:00 box stretch