Day 7 Burpee Challenge
Buy in: With an unloaded barbell (or a pvc pipe) squat along with the Bring Sally up soundtrack. Mobilize.
Back Squat: 3 sets of 3 reps Tempo Squats (5 second lowering phase, 3 second pause in the hole, stand up quickly). Progressive loading. Start light, 1-2 minutes between sets.
Front Squat: 3 sets of 6 reps at around 80% (if you front squatted last week, use that weight)
Cluster: 3 sets of 5 reps. Progressive loading. (in case you have forgotten, a cluster is a squat-clean into a thruster). Strive for touch and go sets.