S/S/S:

High Bar Back Squat

3X5

Increase weight ea set

Keep the torso upright through the movement and make sure the bar is higher on the traps than your normal back squat (but not sitting on neck)

WOD:

AMRAP 15 min:

3 Power Cleans (165/115)

3 Box Jump (30/24)

3 Muscle ups

20 Cal Row

Scaling Options:

Bar weight -> as needed

Box Jumps -> 26/22->24/20

Muscle Ups -> 3 burpee to kipping pull up -> Burpee to body row

Cool Down:

Couch Stretch – 3 min per side

Doorway stretch – 2 min per side