A. Tempo overhead squats – 5×3 reps, with a 32X1 tempo (3 seconds down, 2 seconds in the bottom, eXplode up (i.e. fast), 1 second at the top). Increase 5-10 lbs from last week. This will be the last week of tempo work.
B. 10 minute AMRAP of:
10 DB hang power cleans
15 ring push-ups
10 strict toes-to-bar
Then:
3 minute AMRAP of:
Heavy suitcase carry (1 KB or DB).
Compare to Jan 29 2019.