Warm-up

3 Sets For Quality:
8 Barbell Front Rack Reverse Lunges
10 Barbell Good Mornings
- build to light loads

Strength

Back Squat Waves based off of 5RM
8 @ 68%, 6 @ 73%, 4 @ 78%
8 @ 73%, 6 @ 78%, 4 @ 83%
8 @ 78%, 6 @ 83%, 4 @ 88%

Work

“Wide Awake”

21-15-9
Power Snatches
Chest-To-Bar Pull-ups

Directly into…

21-15-9
Overhead/Front Squats
Lateral Bar-Hop Burpees

Barbell @ 95/65

15 Minute Cap

Home/Outdoor

15-12-9
Power Cleans
Push Presses

Directly into…

15-12-9
Deadlifts
Burpees