Warm-up
Strength:
Back Squat Every 2min x 14min (7 sets):
6×70%, 4×80%, 2×85%, 1×92-95%, 2-4×80%, 4-6×70%
Conditioning:
These should be short fast intervals, ideally unbroken on all 3 movements. So, pick a weight and skill level that allows for this stimulus.
Rx 115/75 Rx+ Chest to Bar and 135/95
10 Front Squats
15 Pull-ups
50 Double-unders
Rest 1min
50 Double-unders
10 Front Squats
15 Pull-ups
Rest 1min
15 Pull-ups
50 Double-unders
10 Front Squats