W-warm-up with dynamic movements prior to training
WL- Hang cleans, working from the hang position, warm-up to a load that allows quick speed under the bar. Then perform 4×2(heavy doubles) but maintain speed under the bar and even try to get faster by pulling yourself under. Do not break up the two reps.
S-DL 3×5 add 10# to the last training session load
C-AMRAP in 8 min of; Row 200 meters, pull-ups(strict) 6 reps, Wall ball 12 reps.(hard and fast)
M-continue to work on your limited mobility pattern(boring but effective)