Warmup:
2 sets –
:30 bike
10 PVC pass throughs
5 Goblet squats
5 external oblique openers
5 KB swing

Clean work:
5×3 power position clean

4×2 Clean lift off+positional pause clean

Overhead work:
3×3 push press

2×2 split jerk

Strength:
3 sets –
10 sandbag squats
10 split squat w/kb front rack
:30 glute bridge

Mobility:
1:00 pigeon
1:00 couch