Mobility:
Warm-up: 1x 500m Row 3x 50 Single Unders 5 Snatch Grip Deadlift 5 Hang Power Snatch 5 OH Squat
Strength: Build up to a heavy 1 rep Deadlift
WOD: 10.9.8.7.6.5.4.3.2.1 Deadlifts Over & Back Lateral Hops
Talk with a coach about your goals, get the plan to achieve them.