1 and ¼ Front Squats....

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Strength

4x

A1

1 and ¼ Front Squats (build over sets) 4 Reps

30 sec rest

F: 4 Goblet Squats 32x2

P/S:As Written

Tempo

A2

Dual KB Front Rack Lunge 6 per leg

F: Single Side KB or DB Lunge 6 per leg

P/S: As Written

Rest 10 Seconds

A3

8 Jumping Squats for height not speed ( do not measure height just jump as high as you can)

2 min rest after A1, A2, A3

Conditioning

Every 4 Min for 16 min

200m Run

Toes 2 Bar

Squats

F: 200m Run + 15 Sit-ups or Hanging Knee Raise + 15 Goblet Squats

P: 200m Run + 10 Toes 2 Bar + 15 Front squats 95/65

S: 200m Run + 15 Toes 2 Bar + 15 OHS 95/65