Strength
Back squat
5 x 3, tempo 33×1
Workout
4 RFT
35 Double unders
35 Air squats
**Control the squats on the way down, at the bottom, and on the way up. Control the pace and your body position. As you’re building up to your working weight – the same for all 5 working sets – be aware of what you’re feet, ankles, knees, low back, and upper back are doing. Are your feet and knees caving in, are you losing tension at the bottom of your squat, are you leaning forward and standing up with your low back, is the weight shifting to your toes. Have a solid position right from when you unrack the bar, which will set you up for solid squats.
The workout is a stark contrast to what you did on Friday. But you need to train both ends of the spectrum.