Strength:

Tempo Squats:

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

BS: 2 x 8
FS: 1 x 8

The tempo used will be (41X1): 4 seconds down, 1 second at the bottom, explode up, 1 second at the top. 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:

5 Rounds of…

AMRAP 2 Minutes:

20 Double-Unders

10 Alternating Dumbbell Power Snatches

Rest 2 minutes

Scale Dubs to Singles as needed. The dumbbell should be heavy for you.