1) Pause Back Squat: 3 Reps Every 2:00 X 5 Sets
*Warm-up as needed. Start around 60-70% of your 1RM. Build as heavy as deemed fit. Hold for 3 seconds in the bottom of the squat. No bounce to get up.
2) Back Squat: 10 Reps Every 3:00 X 3 Sets
*This should be done as a continuation of your Back Squat starting at 10:00 on the clock. Build as heavy as deemed fit.
5 rounds for time of:
Run 400 meters
Men: 95 lb.
Women: 65 lb.