speed strength:
A. back squat @ 30X2; 3-4 x 5; rest 90 sec
B. front squat @ 30X0; 3,3,3 - 80%; rest 1 min
C. knees to elbows moderate speed; 15 unbroken, rest 1 min x 5
D. windshield wiper practice - 3 min

anaerobic lactic power:
3 sets @ 100%:
30 sec amrap clean and jerk - 95#
30 sec amrap box jumps - 20"
30 sec amrap KBS -
30 sec amrap burpees - little jump
rest 4 min b/t sets actively walking
(goal is increasingly more power output and lactate produced per round)