Warm-up

3 Rounds For Quality:
8 Barbell Front Rack Reverse Lunges
15 Weighted Glute Bridges

Strength

Back Squat Waves:

Wave 1: 7 @ 68%, 5 % 73%, 3 @ 78%
Wave 2: 7 @ 73%, 5 @ 78%, 3 @ 83%
Wave 3: 7 @ 78%, 5 @ 83%, 3 @ 88%

Work

“Clear The Air”

13 Minute AMRAP:
40 Air Squats
300/250m Row
20 Power Snatches @ 75/55

Home Gym

13 Minute AMRAP
20 Air Squats
1 Minute Any Machine / 200m Run
10 Power Snatches / 20 Alternating DB Power Snatches