One thing a lot of our workouts do is remind me of how beneficial it is to have a combination of both speed and strength. Being able to not only push out some big numbers but also move and flow in a consistent pace with moderate to light weight. One of the factors in improving in these sort of strength endurance type workouts is to train at a weight that both challenges you but allows you to push the pace a little further than what you would comfortably want to do. Unfortunately, for you that means that during these workouts just at the moment when you’re telling yourself to put the bar down, you should instead be telling yourself to squeeze out a few more uncomfortable reps if you truly want to see any progress.
5 Rep Push Press + 3 Rep Split Jerk
25 Back Squats (185/125)
25 Overhead Squats (135/95)