Warm Up
4 rounds
5 inchworm
5 downward dog to plank
20 kb swings light
15 min emom
Start light can add weight
Focus on form and getting familiar with a barbell again
1 power clean + 1 hang squat clean
B. 3 cleans with wall ball + 3 wall balls
5 min amrap
15 kb swings
10 squats
5 push ups
Rest 2 mins
5 min amrap
15 kb swings
10 squats
5push ups
Then
600 m run or 1000 m row