WOD = Back squat 5-5-3-3-3-1-1-1-1 reps
Focus on excellent technique for every set.. Add weight for each set, but only if movement quality is consistent. Use posture and squat quality as the primary indicator (as opposed to load) of where to cap your weight. Newer athletes can increase the reps to encourage more practice with the lift. Please record weights you lift today.
Scaling:
Beginner Option:
Back squat 8-5-5-4-3-3-3-3 reps
WOD 1 = Power clean 5 x 2 reps
Build to heavy
WOD 2= Partner WOD 18:00 AMRAP
-200m run
-15 toes to bar
-15 power cleans (115/80)
-Alternate each movement with your partner. For example, A runs, B does TTB, A does cleans for round 1. Then B runs, A does TTB, B does cleans for round 2 etc