Essentials:
A.
9 Sets
Odd min:Front Squat x 4
Even min:Back Squat x 4
52.5% of Front Squat
Tempo @32X1
On the Min Marks
Rest 10min
B.
For Time:
Goblet Squat x 15 reps
Empty Bar Back Squat x 25 reps
Air Squat x 35 reps
Rest 3min
C.
Recovery Run or Row x 10min
Fitness:
A.
9 Sets
Odd min:Front Squat x 4
Even min:Back Squat x 4
67.5% of Front Squat
On the Min Marks
Rest 10min
B.
For Time:
Overhead Squat x 15 reps 95/65
Front Squat x 15 reps 135/95
Back Squat x 15 reps 165/105
*From the Ground*
Rest 3min
C.
Recovery Run or Row x 10min
Performance:
A.
3 Sets
Side Step BarBell Squat x 10 reps
On the 3 min Marks
Rest 10min
B.
For Time:
Back Squat x 50 reps 265/185
*From the Rack*
Rest 3min
C.
Recovery Run or Row x 10min