Mobility
Hips/posterior chain
OMEM 15 minutes
3 snatches, perfect form, teach body to catch in squat, I'm using 55 to 65#
Density training (thinking DUs or MUs for you)
20 minutes, wall balls
Skill work
1. bar ski cleans: all from mid thigh. do not use straps. 3 reps total. work up to 75%x3x4
2. clean pulls while standing on a 2" block: 90%x3, 95%x3 (use straps)
3. clean deadlift while standing on a 2" block. on last rep decend while taking 10 sec. : 100%x3, 100%+5 kg x 3.