Squat Clusters*
Complete 3 sets:
Squat 4-6 reps
Rest 4-5 minutes between each set
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Push Press 3RM
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10min amrap:
250m row
10 burpees
10 RKB swing 24/16kg
30 DU/90SU

*Squat clusters: For you first set use 90% of your 1 RM. Squat 1-3 reps. Rest 30 seconds. Perform 1-3 reps, Rest 45 seconds. Perform 1-3 reps. Rest 60 seconds. Finish with a final rep. Complete between 4-6 reps at this weight.
For set 2 & 3, use 95% of your 1 RM. Complete between 4-6 reps at this weight.
Do not squat all 6 reps in a single set. The goal is to move the weight as fast as possible for each rep. Rather than perform a slow grindy set that lasts 2 minutes, put the bar up and rest and perform another rep moving as fast as possible. The goal is to move the bar as fast as possible. Repeat, move the bar as fast possible.