Warm Up
2 rounds
1.5 min cardio
10/10 lateral box step ups
12-16 db power clean&push press
12-16 hollow rocks
then some dynamic streching before prepping for squats

Strenght
FS/BS Squat Program Practise 2
3x3 pause front squat @50-60%, as explosive as you can!
3x2 back squats @60% as exposive as you can!
rest 2-3 min bwn sets

prep for weightlifting

Emom 6
2 squat snatch @60-65%
rest few minutes and start c&j
Emom 6
2 clean&jerks @60-65%