A.

Tempo Squat 3rm

3 second descent, 1 second pause at bottom, stand as fast as possible, 1 second pause at top.

B.

5 Rounds

4 Alternating Split Jerks (L/R, L/R)

200m Sprint

Rest as long as it took you to complete the round

Notes:

Have a spotter count for you on the squats

Go heavy on the split jerks, and yes, you do have to alternate.

final front

final back

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