Essentials:
3 Sets
Banded squat x 2 reps
Tempo 10/10/x/1
On the 3min Marks

Rest 3min

B.
8 Sets
Back Squat x 1 rep 72%
On the 90sec Marks
*First 4 Sets Tempo 32×1*

Rest 3min

C.
3 Rounds Each for reps:
Squat x 1min Max Reps
Single Unders x 1min Max Reps
Rest 2min

Fitness:
3 Sets
Overhead squat x 2 reps
Tempo 10/10/x/1
On the 3min Marks

Rest 3min

B.
8 Sets
Back Squat x 1 rep 80%
On the 90sec Marks
*First 4 Sets Tempo 32×1*

Rest 3min

C.
3 Rounds Each for reps:
Overhead Squat x 1min Max Reps 95/65
Double Unders x 1min Max Reps
Rest 2min

Performance:
A.
Squat Snatch
12min to Build Up to a 1RM for the Day
*No more than 3 misses and then you are done*

Rest 3min

B.
8 Sets
Back Squat x 1 rep 87%
On the 90sec Marks
*First 4 Sets Tempo 32×1*

Rest 3min

C.
4 Rounds Each for reps:
Overhead Squat x 1min Max Reps
Airdyne x 1min Max Cal
Rest 2min
*R1 155/105; R2 135/95; R3 115/75; R4 95/65*
+
Competitor Session 2:
A.
3 Sets
Lateral BarBell Step Ups x 8 reps per leg
On the 3min

B.
3 Sets
Bottom of Squat to ¼ position x 10 reps
On the 3min