Pull-up with extra weight, three sets of heavy six.

Front Squat

5 sets of 5 @ moderate weight ( these are deload sets )

Every 3:00

Tempo Overhead Squat

4 x 2 @ 65-75%

TEMPO 13X2

Back squat

4-3-2-1-1

E3MOM / 1-2 reps in tank

4-4-3-2 back squat
- leave 1-2 reps in the tank
- rest 3-4 min btw sets

3x7 Back Squats @75-77,5%

Hang clean + clean

5 x 2 + 1

Focus on technigue, you choose the weight.

Front squat + back squat
3x5+6-10 @70-75% 1RM FS

Front squat

3-3-3-3

• 3-5 box jump jump after each set of squat

In 20 minutes cap do 6x1reps of squat snatch @75-85%
do warm up lifts as needed