Strength – Maintain
Back Squat 4-4-4+

Work to Medium/Heavy load.


Strength – Gains
Back Squat 1×4 at 65% 1RM
Back Squat 1×4 at 75% 1RM
Back Squat 1×4+ at 85% 1RM


Green
8 Intervals for Max reps of: Jumping Back Squat, 25/15 lbs
8 Intervals for Max reps of: Med Ball Russian Twist, pick load
8 Intervals for Max reps of: Hang Muscle Snatch, 25/15 lbs

The interval is 40 secs of work followed
by 20 secs of rest.
Score = the total reps performed in all of the intervals.


Blue
8 Intervals for Max reps of: Jumping Back Squat, 35/25 lbs
8 Intervals for Max reps of: Med Ball Russian Twist, 20/14 lbs
8 Intervals for Max reps of: Hang Muscle Snatch, 35/25 lbs

The interval is 40 secs of work followed
by 20 secs of rest.
Score = the total reps performed in all of the intervals.


Black
8 Intervals for Max reps of: Jumping Back Squat, 45/35 lbs
8 Intervals for Max reps of: Med Ball Russian Twist, 20/14 lbs
8 Intervals for Max reps of: Hang Muscle Snatch, 45/35 lbs

The interval is 40 secs of work followed
by 20 secs of rest.
Score = the total reps performed in all of the intervals.


Green


Blue


Black