Mobility
5 Front Squat, slow down/fast up
5 Front Squat, 3 sec pause
5 Front Squat, Rebound

Preparation
5 Muscle Clean + Squat
5 High Hang Clean
5 Hang Clean

Weightlifting
Clean Pull
+
Clean
+
Hang Clean
7 sets

Strength
5 Back Squat
Build to a heavy set of 5 reps