WIDE STANCE BOX SQUAT & "COMPLEX A"

A) Strength:

Every 1:30 x 4:

4 Wide Stance Box Squats @ 65%

- Then - 

Every 2:00 x 3:

3 Wide Stance Box Squats up to a challenging weight (should be heavy, but not a max)

B) WOD:

"Complex A"

4 Rounds of:

8 Hang Power Cleans (Rx = 115/75, S = 95/65, 75/55, 65/35)

8 Front Squats

8 Push Press

8 Back Squat 

8 Good Mornings

8 Barbell Rows

- Rest 2:00 -

*All sets must be done without dropping the bar

- Score = Load used

- Compare to 12/20/17

C) Extra Credit:

3 Rounds of:

20 Banded Pulldowns

10 Single Leg KB RDLs each 

20 Landmine Rotations