Strength
Build to a heavy set of 3 with a :03 descent and :03 pause in the bottom on the first rep. No tempo restrictions on the subsequent reps.
Then use the same weight to perform 2 sets of 3-5 reps with no tempo restrictions whatsoever.
Do 2-3 prone shoulder CARs between sets.
Notes
Try to go a little heavier than you did last week when there were more reps and a more restrictive tempo.
Conditioning
For time
3 rounds
12 toe to bar
12 front squats
Into
50 burpees over the bar
*13 minute cap*
Notes
The workout today is a few rounds of front squats and toe to bar into a bigger set of burpees over the bar. You will complete the three rounds first and immediately go into the burpee box jump overs. Your score is the time it takes to complete the entire workout, or work completed at the 13 minute time cap.
Toe to bar should be done in no more than 2-3 sets across the three rounds. You may substitute hanging knee raises, leg raises, or sit ups if you are unable to hang on to the pull up bar.
Your front squat weight should be moderate, but the goal is to go unbroken across the 3 rounds.
Burpees over the bar should be done at a pace of at least 8-10/minute. If this pace sounds aggressive, then consider lowering the number of burpees to 40-45. You may also complete normal burpees.