Session P3 W2
Perform 3 sets of 5 repetitions of Tempo Front Squats with an empty bar. Use a tempo of @33x1, which means a 3 second decline, followed by a 3 second pause in the hole, explode to the top of the movement with fully opened hips, then a one second pause at the top.
Perform 4 sets of 5 repetitions of Tempo Front Squats. Perform these with a tempo of @31X3; a 3 second decline, 1 second in the bottom, explode out of the hole, then a 3 second hold at the top of the movement. You will be able to lift much less weight than you usually are able to during a normal front squat.