Warm-up
10 Air squats
20 Jump squats
Rest; 3 sets

Squat preparation

Strength
Front Squat
6@ 70
1@ 90
6@ 73
1@ 93
6@ 75
1@ 95

Conditioning
4 sets, not for time:
60 Double-unders
12 Toes to bar
5 Strict HSPU + 5 Kipping HSPU

ACCESSORY
Run 400m; 6 sets; 2 min rest
60-70-80-90-90-90%
– match times from last week +1 @ 90%