Warm up
2 sets
1:00 easy pace cardio
10 banded good mornings
10 alternating reverse lunges
10 squat Ys with light plates
*1 Barbell Complex


*Barbell Complex
3 clean high pulls
3 tall cleans- pull under the barbell
3 front squats
3 push jerks

Primer: squat warm up https://www.instagram.com/stories/highlights/17887675001361780/
2 sets
empty barbell RDL + row x 10 reps
silverbacks x 10 reps



Strength
Front Squat
8:00 EMOM
sets 1-2 @60%
sets 3-4 @ 65%
sets 5-6 @ 70%
set 7 @ 75%
set 8 @ 80%

WOD
"Tornado Drill"

5 sets
3:00 AMRAP 1:00 Rest
3 power cleans 185/125
6 push ups
9 box jumps
12 air squats
*pick up where you left off*