Strict Movements are always the best.
Back Squat Review
8 mins Work up to a Heavy/Challenging Single
Back Squat 1-1-1-1
Ascend to 1RM for the day.
Rest 2-3 mins between sets ….12 Min Cap
7 Rounds or 15 mins for Quality
6 Hang Power Cleans
6 Overhead Squats (bring to back rack before setting up) Mod to Front Squat.
6 Push Press
6 Burpee Pull-ups
RX: 95/65# Optional… 100/70# Sandbag
15 Mins for Quality
Single KB Complex
6 KB Deadlifts
6 KB Swings
6 Goblet Squats
6 Push Press (side) May have to use lighter bell(s) for this.
2 Flat Loops & Foam Roller