4 sets of 4 Back Squats
Set 1: @67%
Set 2: @71%
Set 3: @76%
Set 4: @81%
- Rest 2min btw sets

4 sets of 5 Front Squats
Set 1: @60%
Set 2: @65%
Sets 3-4: @70%
- Rest 2min btw sets

Every :30 x20:
1 Deficit Deadlift @70% of 1RM Deadlift

EMOM 8:
6 Back Squats @65%

3 sets:
8 Front Squats @65%
- Rest 2-3min btw sets
- Focus on technic: Elbows out, chest upright, full grip on barbell

5 sets:
1 Squat Clean + 1 Hang Squat Clean
Sets 1-2: 80%
Sets 3-4: 82%
Set 5: 84%
- Rest 2min btw sets

EMOM 6:
:30 Max Double Unders

5 sets:
10 Feet Elevated Ring Rows
- Rest 1:00-1:30 btw sets

Set 1: 2 Clean and Jerk @60-65% 1RM Clean & Jerk
Set 2: 2 Clean and Jerk @65-68%
Set 3: 2 Clean and Jerk @70-73%
Sets 4-5: 1 Clean and Jerk @75-78%
Sets 6-7: 1 Clean and Jerk @80-83%
Sets 8-9: 1 Clean and Jerk @85-88%
Sets 10-11: 1 Clean and Jerk @90-93%
- Rest 2-3min btw sets

EMOM 10:
Set 1: 5 @50% 1RM Bench Press
Set 2: 3 @55%
Set 3: 3 @60%
Set 4: 2 @65%
Set 5: 2 @70%
Set 6: 1 @75%
Set 7: 1 @80%
Sets 8-10: 1 @85%