SPEED BACK SQUATS & MAX (SQUAT) CLEANS

A) Strength:

1) EMOM 4:

5 Speed Back Squats @ 50% 

- Then - 

Every 2:00 x 3:

2 Back Squats up to a heavy set*

*Last set should be around 85-90% of 1RM.

2) 20-25 Seated Dynamic Box Jumps

3) (Squat) Cleans: Warm-up to working weight performing singles

B) WOD:

4 Rounds of:

20s Max (Squat) Cleans (Rx = 155/105, S = 135/95, 115/75, 95/65)
- Rest 2:00 - 

*Score = Total reps completed for all 4 rounds

C) Extra Credit:

1a) Banded Pull-Through w/ 2s Glute Squeeze (3 x 12-15). Rest 30s.
1b) Bird Dogs w/ 2s Glute Squeeze (3 x 4 ea). Rest 30s.

2) Max Russian Twists (4 x 20s). Rest 40s.