Strength:

Wide Stance Box Squats:

  • 4×4 at 65%, every :60
  • 3×2 at 75-85%, Rest 1:30-2:00
  • hips just below knee with 15″ box

Metcon:

4 Rounds of:

8 Hang Power Cleans (115,75)

8 Front Squats

8 Push Press

8 Back Squats

8 Good Mornings

8 Barbell Rows

Rest 2:00

**All sets done without dropping the barbell.