Tuesday Strength/Skill Work: Front Squat 3 x 3, 2 x 2, 1 x1. Your last set should be a one rep max. Alternate with hanging core movement. Pick hanging leg raises, KTE, toe to bar, skin the cat, inverts, or jacknifes. Work on slow controlled movement with no kipping.
Weightlifting: Skill on moving under. Introduction to the dumbbell clean and split jerk positioning.