Buy In: Run 400 meters. Squat prep: 2 min- asian squat, olympic wall squat, downdog progression. Captain morgan stretch.
Back Squat: 1 set of 5@50%,1 set of 5@60%, 1 set of 3@70%, 1 rep@80%, 1 rep@90%, 1 rep@95%, 1 rep@ max. (this is a guide-add or delete sets as necessary- bottom line- find your max for this day).
then in 5 minutes:
perform one pullup (chest to bar) and one power clean (67% of bodyweight women/bodyweight for men), 2/2, 3/3, 4/4, and so on.
