2:00 Glute Activation Steps
Then
20 Banded Air Squats
10 Burpees
15 Jump Squats
10 Burpees
15 Jump Squats
10 Burpees

Strength- Remember Post Activation potentiation? We are going to do a little of that.
What’s the idea behind it?
Post-activation potentiation refers to a short-term improvement in performance (e.g. jumping) as a result of using a conditioning exercise (e.g. back squats).

Every 3 Minutes for 18 Minutes
1 Back Squat @ 85%+
Start at 85% and add weight each set, going AHAP.
***After each squat, perform 3 max height vertical leaps, you can pick a point on the wall to see how high you can get.

Coach Focus: Today’s stimulus is heavy, which means coaches will need to plan on giving athletes 5-10 minutes before starting their EMOM to allow for a proper opportunity to build up to their 85%. After each set of heavy back squats athletes should be instructed to perform three vertical leaps for height. One note about the leaps is they do not need to be immediately after, but within :60 or so of completing their set.

Wod (the squats should have taken a lot out of you if done heavy enough)

4 Rounds
5 burpees
16 DB Hang Snatch 50/35lbs
5 burpees
10 Toes to Bar