Strength:

Tempo Squats:

*2 sets of Back Squats, followed by one set of Front Squats

BS: 2 x 10
FS: 1 x 10

The tempo used will be (41X1): 4 seconds down, 1 second at the bottom, explode up, 1 second at the top. Start this week at a moderate load and aim to increase through the 8 weeks. The last few reps of each set should be tough but the goal is no misses. Be true to the tempo work. 

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Conditioning:

2 Rounds of:

AMRAP 6 Minutes:

6 Toes-to-Bars

9 Overhead Squats

15 Double-Unders

Rest 6 minutes between rounds.

 

The goal is to score the same and feel the same on each round. Scale the Toes-to-Bars to Hanging Leg or Knee Raises as needed. You should be able to do at least a few sets unbroken. The Overhead Squat weight should be on the medium side for you, unbroken, and something you could Snatch into the first rep. Scale Dubs to Singles as needed, or to 7 attempts to keep yourself moving.