Fitness
A. Back squat-
5 sets of 4 @ tough weight, Rest 90s

B. 12 minute AMRAP:
5 Power cleans, tough
5 Goblet squats, tough
10 Burpees over bar, tough

Performance
A. Back squat-
Build to a heavy 4 in 15 minutes
*Rest as needed

B. 12 minute AMRAP:
5 Power cleans (155/115)
5 Front squats (155/115)
10 Burpee pull-ups