Warm up!
3 Rounds
5 Pull ups
10 Push ups
10 Airsquat
10 Spider Man Lunges
Then barbell warm up for BACK SQUAT STRENGTH
two sets of 12 empty bar, add a little weight, two sets of 10.. increasing, then start your
5 sets of 7, all at the same weight. shoot for 75 or 80 percent of 1rm

Wod 4 Minutes Amrap x 3 (4 minute break in between)
10 Alt db snatches 50/35
15 Air Squats