Essentials:
A. Back squat- 5-8 reps @31X1 x 5; rest 2 min.
+
10-9-8-7-6-5-4-3-2-1 reps of:
deadlift (135/95)
KBS (35/25)
ring pulls.
Fitness:
A. Back squat- 3-5 reps @ 31X1 x 6; rest 2 min
+
10-9-8-7-6-5-4-3-2-1 reps of:
power clean (135/95)
KBS (70/55)
pull-ups