Essentials:
A.
6 Sets
Back Squat x 3 reps 88%
Tempo @ 30X1
On the 2:30min Mark
B.
4 Sets
Sumo Deadlift High Pull x 10-12 Unbroken reps
On the 2:30 min Marks
C.
3 Sets
Barbell On Back Russian Step Ups x 7 per leg
On the 3min Marks
Fitness:
A.
6 Sets
Back Squat x 3 reps 88%
Tempo @ 30X1
On the 2:30min Mark
B.
4 Sets
Power Clean x 5 Singles as fast as possible 75,78,80,82%
On the 2:30 min Marks
C.
3 Sets
Shrimp Squat or Pistol Squat x 7 per leg
Tempo 33×1
On the 3min Marks
Performance:
A.
6 Sets
Back Squat x 3 reps 88%
Tempo @ 30X1
On the 2:30min Mark
B.
4 Sets
Power Clean x 5 Singles as fast as possible 75,78,80,82%
On the 2:30 min Marks
C.
3 Sets
Pistol Squat x 7 per leg
Tempo 33×1
On the 3min Marks