Squat Technique/warmup Back Squat (5x5 back squat; rest :90 *RPE 8) pair up, help each other switch out weights. 80% of 1 rep max
10-8-6. 95/65 +115/75#
Bent-over rows
Front squats
Pull-ups
12/10 Rowers/Bikes
rest 3 min
10-8-6
Barbell push-ups
Lunges OH option back rack
Hang cleans
SOH
-Cash-out curb and back run
Bench press: push ups 10 Empty BB bench press Build to 70% On the 1:30 x 10 Sets: 5 Bench Press @ 70% Power Snatch For Total Load: 12-9-6 Unbroken Power Snatch Rest 2 Minutes Between Sets. Substitutio
On the 2:30 x 5 Sets: 3 Front Squats*Start First Working Set at 60% & Build From There Each Set 6 Sets For Time: 5 Unbroken Power Cleans @ 60% 5 Box Jumps (30"/24") "Microwave" AMRAP 8: 7 Thrusters 7
Mobility 1:00 Foam roller (FM) Lat Smash Each Side 1:00 Banded Ankle Stretch Each Side 1:00 FM Calf Stretch Each Side 1:00 Banded Pass Thru On the 2:30 x 6 Sets: 5 Deadlifts *Start First Working Set a