lets go heavy, and then make your legs explode.

athlete

snatch 5,5,3,3,1,1 75% 80% 85%

back squat 5,5,3,3,1,1

for time: back squat x 100 @ 135#

beginner

circuit x 3 rounds

box step ups x 10 each leg or 10 box jumps
reverse lunge x 10 each leg
pushup x 10
get up sit up x 10