1) Pause Back Squat: 1 Rep Every 1:30 X 7 Sets
*Warm-up as needed. Start around 60-70% of your 1RM. Build as heavy as deemed fit. Pause in the bottom of the Squat for 3 seconds, no bounce to get out of the hole.
2) Back Squat: 5 Reps Every 2:00 X 4 Sets
*This should be done as a continuation of your Pause Squats starting at 10:30 on the clock. Build as heavy as deemed fit.
Three rounds for time of:
50 Wallball shots, 20 pound ball
Run 400 meters