Warm-up

Strength:

Tempo Back Squat @32X1

3×65, 2×70, 2×75, 1×80, 1×82% followed by one set of Back Squat x 3 reps @82% with no tempo

*The primary is focus on the tempo. Lower the percentages if you can’t stay at the proper tempo.

Conditioning:

30-20-10

Toes to Bar

Alternating Dumbbell Snatches

Single Dumbbell Front Squats

Or

30-20-10

Hanging Knee Raises

Alternating Dumbbell Snatches

Single Dumbbell Front Squats