Warm-up

Strength:

Tempo Back Squat @32X1

3×60, 2×65, 2×70, 1×75, 1×75-80%

Followed by one set of:

1 Tempo Back Squat @32X1 + 2 Back Squats (no tempo) @80-85%

Conditioning:

As many Rounds and Reps as Possible in 20min of:

400m Run

20 Dumbbell Deadlifts

20 Dumbbell Front Squats

10 Strict Pull-ups

10 Dumbbell Snatches R Arm

10 Dumbbell Snatches L Arm

5 Strict Pull-ups