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.
30-20-10 reps for time of:
Men: 20-lb. ball to a 10-ft. target
Women: 14-lb. ball to a 9-ft. target