Strength :
Wide Stance Box Squat: 4 x 4 @65%, every 60s.
*Use a 15″ Box
Then, 3 sets of 2 of up to a challenging set. Rest 90s-2:00
*Same box now working up to a heavy set of 2 resting 90s-2:00 between sets. This should heavy but not a max. Have
spotters on both sides of the bar just in case.
Metcon :
“Complex A”
4 Rounds of:
8 Hang Power Cleans (115, 75)
8 Front Squats
8 Push Press
8 Back Squat
8 Goodmornings
8 BB Rows
Rest 2:00
*All sets must be done without dropping the bar
L3: (95, 65)
L2: (75, 55)
L1: (65, 35)
*Compare to 12/20
*Score = Load used