Strength/Skill

Clean deadlifts

8 x 4 - build to a moderate load (~75%)

 - focus on pulling from flat feet, knees tracking back as you stand, hips rising with shoulders *control*

Work

100 DUs/200 single skips
80 Wallballs @ 14/20 or goblet squats
60 KBS @ 16/24kg or Russian KBS
40 T2B/knee-raises/sit-ups
20 DB Hang cleans @ 30/45

 - know your strengths and weaknesses, go fast when you can and pace the rest