Strength:

Tempo Squats:

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

BS: 2 x 12
FS: 1 x 12

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:

Every minute on the minute x 20:

Even: 10 Push Presses

Odd: 10 Toes-to-Bars

The barbell comes off the floor, and the Push Press reps should be cycled unbroken. If you drop the bar, the set ends. Keep these on the medium-heavy side today. The Toes-to-Bars should also be cycled unbroken, so scale some volume as needed or scale ROM to Hanging Leg or Hanging Knee Raises.