Mobilize, then:
2 sets of:
10 single leg glute bridge (each leg)
:45 sec hand plank w/leans forward to stretch wrists
10 band pull-a-parts
A.) 4×4 front squat @70-75%
*rest 2:30 between
B.) every :90 sec for 12 min
1 clean pull + 1 clean
* try to build to 80%
C.) every 2 for 12
16/12 cal bike or row
10 ring dips