4 minutes machine to get the blood flowing

Then a longer, coach lead, barbell specific warm up

Two weightlifting pieces today

12:00 EMOM, Alternating Minutes
minute 1: Hang Power Clean + TnG Power Clean
minute 2: Clean and Jerk
|Perform @ 70%+ of Limiter (either Hang Power Clean or Jerk)

When this is done we will have a little time to warm up to your front squat starting weight then
Every 3:00 x 3 Sets
3 Front Squats @ 80-85%
Rest 30 seconds
5 Back Squats @ Same Load

Part 1 tips
For the Hang Power Clean + TnG Power Clean, we are looking to emphasize hip extension and keeping the bar close. Then on the alternating minute we will work on a full Clean and Jerk with the emphasis on extending through the bar before pulling aggressively into a Squat Clean. We will stand with intention, reset our grip, then punch into a powerful Split Jerk Overhead.
Looking to start at 70% of our limiting movement, we would then look to increase weight. We can adjust loads between movements if you choose today.

Part 2 tips
This one is a good little mix of hitting a heavy 3 reps on Front Squats for 3 sets, but having our drop sets build speed and stamina in the squat with 5 Back Squats at a similar load. As an example if you have a 225lb Front Squat, we will perform the 3 reps @ 180-190 lb, rest 30 seconds then perform 5 Back Squats at 180-190 lb