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...Read More