A) Every 3:30 minutes for 5 sets (17.5 minutes):
4.3.2 back squat
*Perform 4 back squats. Rack the weight. Rest 10-15 seconds. Then perform 3 back squats. Rack the weight. Rest 10-15 seconds. Then perform 2 back squats.
**Progressively build over the 5 sets. Sets 1 and 2 will be lighter. Sets 3-5 should be at a more challenging weight where the last rep of each set is a struggle and the double at the end is hard.
B) 10 minute AMRAP:
12 kb snatch (6/side)(44-53lb/26-35lb)
12 box jumps (24/20")
*Modification: db hang snatch