WARM UP:

4mins
10 Snatch press
10 Good mornings
10 Muscle snatch

MOBILITY:

Pistol of doom
Groin terror
Peanut crunches

STRENGTH/TECHNIQUE:

Clean 3,3,3,3,3,3,3
Or
Work the progression you need to improve

WOD:

For time
30 Overhad squats 45/30kg
7 Muscle ups
20 Overhead squats 45/30kg
5 Muscle ups