Olympic Lifting
Squat Clean & Jerk practice:
Get in the worst front squat position you can get in (one fingertip on the bar, whatever you can handle), do a front squat, and near the top, pop the bar up so you can re-grip it before the Jerk.

Then…
Clean & Jerk
1-1-1-1-1

FreeFit Saturday
Warmup:
500m row for time

Workout:
10-9-8-7-6-5-4-3-2-1 Reps of:
Burpees
KB Swing
Situps