6, 7, and 8am, noon, 4:30, 5:30, and 6:30pm
All work on opening your hips explosively is beneficial. A strong front squat is the only way to get out of the hole in a squat clean.
Extra Reading
Top 5 mobility needs for the Olympic Weightlifter
Front Squat (3x3x3x3)
85%
CrossFit WOD (Time)
21-15-9
Burpees
Power Snatch 95/65
Burpees
Power Snatch 95/65
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