Warmup:
2 sets
:30 Bike
10 KB swings
5 Tempo Goblet squats
5 External oblique opener/leg raise
10 PVC Pass throughs

Clean Progression Work:

3×3 power position power clean

5×3 positional pause power clean

Strength Work:
3 sets
10 sandbag squats
5 each leg split squat w/ front leg elevated
10 KB deadlift

Midline: 3 sets
:30 suitcase hold each side
:30 plank
:30 superman

Mobility:
1:00 couch stretch
foam roll out