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Speed Front Squats + Wide(r) Sumo Deadlifts
Frist, build up to ~70% of your 1 RM Front Squat AND ~70% of your 1 RM Sumo Deadlift; then perform:
EMOM x 4
3 Speed Front Squats
EMOM x 4
3 Wider Sumo Deadlifts
* When I write "Speed" in front of "Front Squats", all I'm trying to emphasize is that this should be a weight that you can move pretty well and be explosive with, as well as maintain excellent positioning. During both movements, we should be focused on being explosive and powerful.
**Remember that the wider your feet go for the Sumo Deadlifts, the more toe-turn-out we need to be able to keep all of our joints in line (in particular our knees) so we don't aggravate any joints.
Ascending Ladder by 2's
Burpee Box Jump Overs
Squat Cleans (F = 75/45; P+C = 135/95)
*Some of us have done this one before (I can't remember when it was, sorry), but we also just did a workout similar to this in the last Open workout. Don't go ALL out in the very beginning of the workout and burn yourself out. Try to progressively get faster throughout the workout and hang on and push it towards the last minute or two.
Post Results to the whiteboard.