Lift - B.S. 1-1-1-1-1-1-1-1-1-1
Use 65% 1RM, focus on speed, pause at bottom of squat for 2 seconds before exploding up.
Find a short but steep hill, these are pretty common, even flat places have the side of an overpass you can use. Ideally, you want about a 20m incline with a flat area at the top.
Perform 10 Repeats of the hill run complex.
Hill Run Complex:
1. Start in a 3 point stance at the bottom of your hill
2. Sprint as hard as you can to the top (about 20m)
3. 5 Burpees
4. Bear Crawl head first down the hill at a safe speed.
Rest 1 minute in between runs.