Strength :
Zercher Box Squat:
1RM.
Rest 2:00
– Take 6-8 sets and build to a 1RM.
– Use a 13-15″ Box
– Same technique as speed box squats, but does not need to be wide stance
Beg: Front Squat: 5 x 5.
Metcon :
Ascending Reps in 9:00 of:
1 Power Clean (135, 95)
1 Hang Squat Cleans
1 Thruster
2 Power Clean
2 Hang Squat Cleans
2 Thrusters
3 Power Cleans
3 Hang Squat Clean
3 Thrusters
L3: (115, 75)
L2: (95, 65)
L1: (75, 55)
Score = Total Reps