1) Pause Front 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) Front Squat: 10 Reps Every 3:00 X 3 Sets
*This should be done as a continuation of your Front Squat starting at 10:00 on the clock. Build as heavy as deemed fit.
9 Minute Up Ladder:
3 Deadlifts 155/105#
Workout goes 3+3+30, 6+6+3-, 9+9+30, and so on until 9 minutes is up.