Mobilize, then:
2 sets:
2 line monster walks (mini bands)
2 line lateral walks (mini bands)
:45 sec plank
10 pushups
A.) every 2 for 12
2 Front squats
* start at 70% and build to 85-90%
B.) 5 x bear complex x 5 reps each
Clean
Front squat
Push jerk/press
Back squat
Push jerk/press
* start very light, bar cannot rest on the ground, post each weight, rest as needed between*
C. 3 sets:
:30 sec side plank (each side)