Warm up:

6:00 EMOM

3 clusters

3 situp to straddle

3 jump tucks

Mobility: Squat magic, seated forward bend, couch stretch

Lifts:

A. Complex - 5 Push Press + 1 Pause Jerk

Work up to a heavy complex, then perform:

1 Complex @ RM

1 Complex @ 95% RM

1 Complex @ 90% RM

B.    Backsquat

           Work up to heavy 5, then perform:

           5 @ 5RM

           5 @ 95% 5RM

           5 @ 90% 5RM

C. Weighted Lunge

    3x5 Each leg, 7-8RPE

D. Backsquat Jump

   3x5 @ 20% 1RM Backsquat

Conditioning: For Quality

50 Hollow Rocks

50 Sit-ups

50 Single Leg Bridges, each side

25 Strict toes to bar/Knees to elbows

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