mobilize, then:
2 sets of:
10 cal bike
plank with forward reach x10 (5 each arm)
plank with lateral reach x 10 ( 5 each arm)
5 strict pullups
A. every 2:30 for 6 sets:
Front squat x 3 reps
1-2 @70%
3-4 @ 75%
5-6 @80%
B.) Every 2 for 7 sets:
clean lift off + clean and jerk
*start at 70% and build
C.) 21-15-9
DB snatch 50/35
burpee over dumbell