Strength & Mobility
Overhead Squat
build to a heavyish single with a :05 descent and :05 pause in the bottom. Then use the same weight for another single with no tempo restriction.
then do 2-3 sets/side of 6-8 feet elevated split squats at 30×0 tempo with :60 rest between sets
Conditioning
Every 2:30 x 4 rounds
4 power cleans
8 shoulder to overhead
12 front squats
Notes
Today’s workout is 4 rounds of work, with a new round beginning every 2:30. Each round will consist of 4 power cleans, 8 shoulder to overhead, and 12 front squats. Your score is the sum total time it takes to complete all 4 rounds.
The weight on the bar should be light-moderate. Choose a weight that you can stay unbroken on the shoulder to overhead and front squats.
Consider starting with singles on the power clean and then once you complete your 4th power clean try not to drop the bar until you have finished the front squats. If this feels manageable and you want to push the pace, opt for touch-and-go cleans into the S2OH and front squats.
If this takes you any more than 1:15, you have gone to heavy and should decrease weight.