FRONT BOX SQUAT EMOM

A) Strength:

1) EMOM 9:

3 Front Box Squat @ 60%
 
2a) (Squat) Cleans: Build to a Metcon weight in 3-4 sets performing 1-2 reps per set. Rest 30s.

2b) Pull-up Scaling & Set-up: Once scaling is set up perform sets of 2-3 reps to get warm. Rest 30s.

B) WOD:

"Mr. Clean"

For time: (10:00 Cap)

21-15-9:

C2B Pull-ups (S = Pull-ups, Band Assisted Pull-ups, Ring Rows)

9-7-5:

(Squat) Cleans (Rx = 155/105, S = 135/95, 115/75, 95/65)

Rx+ = 185/125

Alternate WOD:

21-15-9:

Ring Rows
Goblet Squats (53/35)
Squat Thrusts

C) Extra Credit:

3 Options:

1) 400 Meter Sledpull Powerwalk @ 1/2 Bodyweight

2) Reverse Hyper: Accumulate 50-75 Reps @ 30-50% of Back Squat 1RM.

3a) Reverse Lunge + RDL Combo (4 x 6 ea). Rest 45s.
3b) Straight Leg Weighted Sit-ups (4 x 10). Rest 45s.

*3a/3b is one of the 3 options done as a superset.