Prep
2 Sets
Perfect stretch walk x 10 reps
Under switch to Crab Reach x 10 reps
(Squat + Jump Squat + 1 Step back lunge per leg) x 7 complexes

Essentials
A.
3 Sets
Back Squat x 4 reps
Rest 20 sec
Deficit Step Back Lunge x 16 reps
Rest 20 sec
Reverse Sled pull x 25 sec
On the 3 min marks
*weight selection for the squat should be heavy for the 4 reps , this should be a strength set for the squat and not a lighter endurance weight . Push the squat weight for the reps .

B.
12 min practice this complex at a light to moderate load
Power clean + hang below the knee squat clean + Push Jerk

C.
4 rounds for time:
Goblet Cyclist Squat x 20 reps
Tuck up x 20 reps
Goblet Wall Sit x 30 sec

Fitness
A.
3 Sets
Back Squat x 4 reps
Rest 20 sec
Deficit Lunge Jump x 16 reps as high as possible
Rest 20 sec
Reverse Sled pull x 25 sec
On the 3 min marks
*weight selection for the squat should be heavy for the 4 reps , this should be a strength set for the squat and not a lighter endurance weight . Push the squat weight for the reps .

B.
12 min build to a heavy complex
Power clean + hang below the knee squat clean + Push Jerk

C.
4 rounds for time:
Goblet Cyclist Squat x 20 reps 55/35
Tuck up + V up combo x 10 reps
Goblet Wall Sit x 30 sec 55/35