Prep
3 Sets
Squat Pull down x 5 reps
Quadruped Thoracic rotation x 5 per side
Cyclist Squat x 5 reps
Samson Stretch x 5 reps per side
Pause squat (5 sec) x 5 reps

At Home
A.
16min Emom
1.hang Power Clean With Stick/PVC x 10 reps
2.Front Squat with Stick/PVC x 10 reps

B.
4 Rounds for time:
Jump Squat x 12 reps
Burpee Over Object x 12 reps
Jump Lunge x 12 reps
Broad Jump x 12 reps

At the Gym
A.
3 Sets
3 complexes (1 Power Clean + 2 Hang Power Clean + 3 Front Squat)
Rest 15 sec between each complex
On the 3:30 min
Build in weight each set

B.
For time :
2 Rounds
Front squat x 12 reps 95/65
Burpee Over Bar x 20 reps
2 Rounds
Thruster x 9 reps 95/65
Burpees Over Bar x 15 reps