Warm UP:
4 Rrds
5 Broad Jumps (jump for distance each rep and pause a moment between
12 Banded Russian Kettlebell Swings (use a thin green band)
Strength: Back Squat
Tempo Back Squats: 31X1 Tempo
(3sec down, 1sec pause at bottom, Up Fast, 1 sec pause at top)
4x6 reps (Choose a decent weight that allows you to get all 6 reps)
Conditioning: (15min Cap)
4 Rounds 10 Box Jumps (24/20) 20 Front Rack Lunge (Rx+115/75)(95/65rx) (Reverse or Fwd lunge) 10 Hang Power Snatch (RX+ = Hang Squat Snatch)