Essentials:
A.
12 Sets
Banded Squat x 5 reps
3sec Hold at Bottom
On the Min Mark

Rest 3min

B.
8 Sets
Back Squat x 4 reps 75%+5-10lbs
Tempo 22×1
On the 2:30min Marks

Rest 3min

C.
10min AMRAP
Dumbbell Squat x 20 reps
Front Squat x 20 reps
Goblet Squat x AMRAP reps
*One Barbell*

Fitness:
A.
Overhead Squat
12min to Build to a tough 3 rep

Rest 3min

B.
8 Sets
Back Squat x 4 reps 85%+5-10lbs
On the 2:30min Marks

Rest 3min

C.
10min AMRAP
Back Squat x 20 reps 165/105
Front Squat x 20 reps 135/95
Overhead Squat x AMRAP reps 95/65
*One Barbell*

Performance:
A.
Squat Snatch
12min to Build to a tough Single

Rest 3min

B.
8 Sets
Front Squat x 4 reps 80%+5-10lbs
On the 2:30min Marks

Rest 3min

C.
10min AMRAP
Squat Snatch x 20 reps 115/85
Squat Snatch x 20 reps 155/105
Squat Snatch x AMRAP reps 195/125
*One Barbell*