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Back Box Squat

WOD: Box Squat, Squat Jumps, Deadlifts, Toes To Bar

Metabolic Conditioning, WOD /

STRENGTH (15:00 – 40:00)

1) Wide Stance Box Squat: 5 x 5 @60% of Monday’s 3RM or 50% of 1RM Back Squat, every 90s.
– For what Dynamic Effort Training should look like check this video out here.
2) KB Squat Jumps: 4 x 5. Rest 60s.
– max height on each rep.
3) Warm-up Deadlift/T2B for Metcon – 3 total sets done as a superset of each.

METCON 

3 Rounds for total time:
20 Deadlifts (225, 155)
20 T2B
Rest 2:00
*16:00 Time Cap

EXTRA CREDIT

Single Leg Banded Hamstring Curls x 100 each Leg.

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Box Squat, front squat, power clean, burpees

Metabolic Conditioning, Strength, WOD /

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

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