STRENGTH
Squat Microcycle 3 – Week 1/3

Back Squat w/ 5s Eccentric (Lower)
3 @ 72%
3 @ 75%
3 @ 77%
3 @ 80%
Percentages based off 3RM back squat

Front Squat w/ 3s Pause At Bottom
3 @ 72%
3 @ 75%
3 @ 77%
3 @ 80%
Percentages based off 3RM front squat

METCON
For Time:
10-9-8-7-6-5-4-3-2-1
DB Squats (Front/Back Rack) (22.5/15)
V-ups

Time Cap: 12:00
Goal: 10:00

RX+
Double DB Squats (22.5/15)
TTB

SCALED
DB Squats (15/10)
Knee Tucks