Spots are important. Learn how to do it correctly.
Strength:
L3: Box Squat 4×2 @ 80% 1rm
L2: LBBS 5×1 @ 90%+
L1: OH Squat 2×10 Med weight
Workout:
L3:
10 rounds:
100m Sprint
10x KB swings (2p/1.5p)
Walk back to starting point
L2:
10 rounds:
100m Sprint
10x KB swings (1.5p/1p)
Walk back to starting point
L1:
7 rounds:
100m Sprint
10x KB swings (1.5p/1p)
Walk back to starting point
Supplemental:
Run 1 Mile