120405 Tempo Squats, 400M & Barbell Complex

Buy in:
5 min jump rope (unbroken)
5 min DROMs
foam rolling

Strength:
5X3 Tempo High-Bar Back Squats @ 70% (160#) – rest 75 sec.

Notes: Quick descent, 5 counts (seconds) in the rock bottom, bounce and quick back up.

Metcon:
For time:
Run 400m
3 rounds of the BB complex-
5 Deadlifts 115#
5 Hang Power Cleans 115#
5 Push Jerks 115#
Run 400m
2 rounds of the BB complex
Run 400m
1 round of the BB complex
Time: 13:42

Cash out:
Pull-ups 4-4-3-3-3
HSPUs (head to plate) 4 x 3

MFS:
1/1/1

First time doing tempo squats. Speed out of the hole was lacking. Once I got 1/2 of the way up I was more explosive.