Mobilize, then:

2 sets of:
:45 sec plank
5 inch worms
10 banded squats (knees)

A.
Every 2:30, for 15 minutes (6 sets):
Front Squat x 3 reps @ 32X1

*should get heavier than last week

B.

Two sets for max reps of:
45 seconds of Power Clean & Jerk
Rest 60 seconds

115/75 lbs

At the 6 minute mark. . .

Two sets for max reps of:
30 seconds of Power Clean & Jerk
Rest 60 seconds

135/95

C. 3 rounds for time:

60 double unders

15 T2B