Strength
Tempo Front Squats
5 x 3 @ 65%-70%-70%-70%-75% 1RM
- Use a 3 second descent, 2 second pause at the bottom, fast up. Avoid bouncing out of the bottom.
Conditioning
10 rounds for time:
- 3 Power Snatches (135#/93#)
- 6 Alternating Pistols (sub Goblet Squats)
- 9 Box Jumps (24″/20″)