Mobility:

front rack
shoulder :external rotation, resistance band around flexed elbow, facing away from the band
wrist: extension, resistance band around the wrist joint, palm facing down

Strenght and technique: Power Clean 3-3-3-3-3-3

Metcon: 21-18-15-12-9-6-3 reps for time of: Back extension , GHD Sit-up, 135 pound (60/40) Overhead Squat