500m row
+
3 rounds barbell complex
6 upright row
6 squat & press
6 muscle snatch
6 OH squat
6 bentover row
+
2 min quad foam roll
2 min piriformis foam roll
2 min leg swings and spiderman crawl

8 min. "coaches choice" clean skill progression

Then...

 10 min. Clean Complex
1 power +
1 squat +
1 hang squat

Keep weight medium + work on speed under the bar + improving receiving position