Warmup:
2 sets
:30 Bike
5 goblet squats
5 KB hinges
5 KB swings
10 PVC liftoffs

Barbell:
5×3 clean deadlift + midhang power clean+ front squat

5x 1 stick press+ 1 push press + 1 power jerk

Strength Work:
3 sets
10 KB deadlifts
8 sandbag squats
5 leg elevated KB split squats

Midline:
3 sets
:30 sandbag hold
:30 hollow hold
:30 superman hold

Mobility:
1:00 couch stretch
1:00 frog stretch