Strength

Paused Front Squat
EMOM x 10 do 1 squat with 2s pause in the bottom (building)
- start at ~ 50% of 1RM back squat

Skill

Power/Squat Cleans / D-Ball Squat Cleans

Work
"Squat Clean Elizabeth"
21-15-9
Squat Cleans @ 135/95 / D-Ball Squat Cleans
Ring Dips / Push-ups

CompTrain

Snatch Balance + OHS
6 x 1 + 2 building to moderate

Rack Jerks
Back Rack + Front Rack
6 x 1 + 1 build to heavy