Strength: Maximal, Speed
ESD: Glycolytic

Sympathetic Breathing Protocol
2rds NFT: 30 Single Unders, 10 Scap Pullups / 3-5 Strict Pullups, 10 Goblet Squats, 20 Mountain Climbers, SF Box Formations

All Levels
A1. Countermovement Vertical Jump; TNG
4 sets of 6
*No rest and reset between each jump.
Rest 30 seconds.
A2. Strict Pullups
Option 1: Neural Drive
4 sets of 1.1.1.1.1
*Each rep is to be performed with maximal contraction and speed as possible.
Option 2: Foot Assisted; 40X1
4 sets of 5
Rest 1 minute.
B. High Bar Back Squat; X3X1
4 sets of 3
Rest 2 minutes. Increase weight each set.
(Beginners: 30X1 tempo)
+
White
20-15-10
Dumbbell Thrusters (light weight that can be moved fast!)
Burpees
x2 Rest 8 minutes.
*90–95% ME on each set.

Gray
12–10–8
Power Snatch (75/55 or a light weight that can be moved fast!)
Burpees
x2 Rest 8 minutes.
*90–95% ME on each set.

5 minute cooldown.