1.Squat
a. 125% Hold- 5-10s
*Warm-up to working squat weight. Before first set, add weight to 125%. Unrack bar and hold at top of movement for 10s. Breathe & Brace core!
Then...
b. 6x2@80-95%
c. Squat Finisher:
30s Active Hold in the bottom of an air squat. At 30s, immediately perform MAX
air squats.

2.Power Cleans
OTM for 7min Power Clean(TnG)
*5-7 reps choose your weight based on bar cycle and speed.

3. EMOMx10
Odd: 5-10 Strict Pull-Ups*
Even- 20-30 Hollow Body Rocks
*can do weighted