A1. Tempo Back Squat – 1-1-1-1-1@85-95% of last weeks heavy single pause BS, 5 second decent
A2. High Box Jump – 2-2-2-2-2; This jump should be as high as you feel comfortable doing.
B. “Three Wise Men”
10 Overhead Squats@95/65
10 Chest to Bars
40 Double unders

*if you have any issue with overhead squats you will do back squats@40-45% of 1RM
**if you did not do the heavy single last week then work up to one while completing 2 high BJ after each set.

Alpha – As written
Bravo – 65/45, Pull-ups, dubs
Charlie – 45/35, Pull-ups or jumping pull-ups, 20 single doubles
Delta – Goblet Squat, Ring Rows, 50 jump rope

Tall Snatch – 2-2-2-2-2; not heavy
Single arm high Pulls – 8 x 4 sets