Essentials:
A.
10 Sets
Tempo Overhead Squat x 3 reps
@33×1
On the 90 sec marks
*Prioritize Position, balance and stability even if this means a lot lighter weight or no weight at all*
B.
12 min
Back Squat
Build Up to a Heavy 3 rep
Tempo 22×1
*Heavy is not maximal, heavy is hard but form and positioning are prioritized over weight
C.
12 min EMOM
1. Bulgarian Split Squat x 5 reps per leg
2. Dumbbell Vertical Jumps x 10 reps
3. Landmine Russian Twist x 20 reps
Fitness:
A1.
8 min
Build to a Heavy Hang Squat Snatch From Below the Knee but don’t exceed 85%
*Prioritize Position and speed even if this means a lot lighter weight*
-Then-
A2.
7 min
Take 90% of A1. and perform 7 singles from the ground
B.
12 min
Back Squat
Build Up to a Heavy 3 rep
Tempo 22×1
*Heavy is not maximal, heavy is hard but form and positioning are prioritized over weight
C.
12 min EMOM
1. Alternating Pistols Squat x 10 reps
2. Dumbbell Vertical Jumps x 10 reps
3. Landmine Russian Twist x 20 reps
Performance:
A1.
8 min
Build to a Heavy Hang Squat Snatch From Below the Knee but don’t exceed 85%
*Prioritize Position and speed even if this means a lot lighter weight*
-Then-
A2.
7 min
Take 90% of A1. and perform 7 singles from the ground
B.
12 min
Back Squat
Build Up to a Heavy 3 rep
Tempo 22×1
*Heavy is not maximal, heavy is hard but form and positioning are prioritized over weight
C.
12 min EMOM
1. Alternating Pistols Squat x 10 reps
2. Dumbbell Vertical Jumps x 10 reps
3. Landmine Russian Twist x 20 reps
