Fitness 

A.  5 Sets 

5 x KB Front Rack Squats – Heavy! 

45 Sec Rest 

5 x KB RDL – Heavy!  

B.  Every 2 Mins for 20 Mins (10 Sets) 

150M Row/Run 

5 x Deadlifts 

Performance

A.  Establish a 10 Rep Back Squat 

B.  Every 2 Mins for 20 Mins (10 Sets) 

150M Row/Run 

3 x Heavy Power Cleans 

Sport 

A.  Back Squat – 3 x 10 w/2 Min Rest 

B.  Every 2 Mins for 20 Mins (10 Sets) 

150M Row/Run 

3 x TNG Squat Snatches

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