STRENGTH

1) Wide Stance Box Squat: 3RM. Rest 2:00
– 15” Box
2) Metcon Prep: Power Clean + Front Squat: Build to desired metcon weight performing sets of 1 + 1. Rest 60s.

METCON

“Gameday”
For total time:
30 Front Squats (155, 105)
30 Lateral Burpees over the bar

Rest 7:00

30 Power Cleans (155, 105)
30 Lateral Burpees over the bar

EXTRA CREDIT 

Banded Pull-Throughs: 4 x 25. Rest as needed.
– Sets 1+2: Medium Stance
– Sets 3+4: Ultra Wide Stance
– squeeze glutes hard on each repetition