Monday

Strength:
Back Squats
2×5@80%
3×3@90%
1×3@ 95%

Mobility:
Down and Back lunge with PVC Pass thrus

Dynamic Hip Stretches
http://breakingmuscle.com/video/video-hip-opening-exercises-for-olympic-weightlifters  (Beginning of video to about 1:40)
Box Stretch
https://youtu.be/lTtudkb81FU

Metcon:
18-15-12
Hang dumbbell squat cleans 35/25
12-9-6
Burpee pull up

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