Warmup

Core x2

20 single leg vsnaps

20 vtucks

20 heels to heaven

1 min plank

Strength

Box back squats

On the Minute x 8 Sets:

2 Repetitions

Sets 1+2 – 60% of 1RM Back Squat

Sets 3+4 – 65% of 1RM Back Squat

Sets 5+6 – 70% of 1RM Back Squat

Sets 7+8 – 75% of 1RM Back Squat

Set a box, or stack plates, so that we squat to just slightly below parallel.

On the box squat, we are looking for speed out of the bottom. Coming from a dead stop on the box, is our focus to accelerate to extension, training the explosiveness of our posterior chain.

Partner Wod

2 /3 rds your Choice

20 wallballs 20/14

20 boxjump 24/20

20 kB swings 53/35

20 push-ups

20 dbell snatch 50/35

*100/200 double unders after each rd