Strength – Tempo Back Squat 5×4 *
First rep at 53X1 tempo (5 second negative, 3 second pause at bottom), second rep at 11X1 (1 second pause at bottom), 2 reps normal tempo.
Squat percentages should be somewhere in the 60-75% range, focus on strong pauses/tempo, and not bouncing out after the pause.
Conditioning: Complete as many rounds as possible in 10 mins of: 8 Dual Dumbbell Cleans, 50/35 lbs 8 Dumbbell Push Press, 50/35 lbs 10 Dumbbell Push-ups 30 Double Unders
DB weight should be able to complete the cleans unbroken and push press unbroken for the majority of the workout.