20-19-18-17-16-15-14-13-12-11 reps per round for 70% of max capacity.  Timed:

High Sumo 65/45
Squat to Box Jumps  

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As this workout progresses, you may have a tenancy to start shorting the squat before box jumps.  Problem is, all the benefit of this workout is aimed at getting low during that squat.  

To avoid this, try decreasing the speed at which you storm this workout.  Many of us get pushing so hard when we do these short workouts for time, that we allow form to slip a little.  By taking your speed down a notch or two (notice the 70% recommendation), and increasing attention to squatting form, intensity actually INCREASES, netting more benefit.  Today, we need this intensity to finish a great week of programming.  

BTW - if you really feel the need to make a heaving, messy pile of yourself at the end of this workout, try jumping from the box directly into the squat, then immediately back to the top each time.  Doing this continuously will exponentially increase the intensity of this exercise and should achieve the desired effect.   


A 255 front squat for 6 reps is NO JOKE.  Neither is losing 20 lbs in 6 weeks!  Strong work Tyson! (pic from here).