Essentials:
A.
5 Sets
Back Squat x 14,10,10,6,6 rep 40-60% of 3rm increasing by 5% each set
Pausing at the bottom of each rep for 3sec
On the 2Min Mark
Rest 3min
B.
3 Sets
Front Squat Holds x 60 working sec 45/35
On the 4min Marks
Rest 3min
C.
3 Rounds For Time:
Wall Ball x 20
Ring Pulls x 10
Fitness:
A.
5 Sets
Back Squat x 7,5,5,3,3 rep 50-70% of 3rm increasing by 5% each set
Pause at Parallel and 2in above parallel for 2sec each on the way back up
On the 2Min Mark
Rest 3min
B.
3 Sets
Front Squat x 10 rep
On the 4min Marks
Rest 3min
C.
3 Rounds For Time:
Wall Ball x 20
Chest to Bar Pull Ups x 10
Performance:
A.
10 Sets
Squat Snatch x 1 rep 70-80%
On the Min
Rest 3min
B.
3 Sets
Front Squat x 5.5 rep cluster
Rest 30sec Between Cluster, Sets done on the 4min Marks
Rest 3min
C.
3 Rounds For Time:
Wall Ball x 30
Chest to Bar Pull Ups x 15