5 Minutes on a machine (:30 Easy/:30 Hard)
10 Pause Air Squats Holding the rig
Front Squat (20 Minutes)
5 x 1 @ 85% of 1RM
*These should be fairly heavy singles today. You can do these all at the same weight or add a little weight each set, but try to do them all right above your squat clean max.
If you go across the board on weight then change yours to 5×5
10 Rounds for Time Each with a partner:
3 Power Cleans ((125/185)
*alternate 1:1 with a partner for 10 rounds EACH! Cleans should be touch and go of fast singles. Try to keep your rounds to 1 minute or less to finish in less than 20 minutes.
So each partner completes a full round then other partner goes but each will do 10 rounds think faster pace on this
You can also go by yourself if so rest :45 each round