Essentials:
A.
7 Sets
Back Squat x 5 reps 70%
Tempo 22×1
On the 2:30min Marks
Rest 5min
B.
5 min AMRAP
Dumbbell ManMakers
Rest 5min
C.
4 Sets
Mobility Kettlebell Squat Hold x 105sec
Rest 1min
Fitness:
A.
7 Sets
Back Squats x 5 reps 80%
On the 2:30 min Marks
Rest 5min
B.
5 min AMRAP
Power Clean
Front Squat
Jerk
135/95
Rest 5min
C.
4 Sets
Mobility Kettlebell Squat Hold x 105sec
Rest 1min
Performance:
A.
7 Sets
Front Squats x 5 reps 75%
On the 2:30 min Marks
Rest 5min
B.
5 min AMRAP
Squat Clean
Jerk
165/110
Rest 5min
C.
4 Sets
Mobility Kettlebell Squat Hold x 105sec
Rest 1min