Friday Strength/Skill Work: Back Squat or Front Squat 4 x 5. Alternate with Wall Walks 4 x 5. Work to maintain a hollow body position.
Weightlifting Skills: Tall Cleans 6 x 3. Snatch Balance 6 x 2. The Tall Clean is initiated from the high hang position with no dip. It's simply a jump/land exercise with emphasis on speed and accuracy.