WIDE STANCE BOX SQUATS & "GAMEDAY"

A) Strength:

1) EMOM 8:
3 Wide Stance Box Squats @ 60-65% of your 1 RM Back Squat

2) Work up to MetCon Weight in 3-4 sets performing:
1 Power Clean + 1 Front Squat

B) WOD:

“Gameday”

For Total Time: (20:00 Cap)

30 Front Squats (Rx = 155/105, S = 135/95, 115/75, Goblet Squats)
30 Lateral Burpees (S = Regular Burpees)

- Rest 5:00 -

30 Power Cleans*
30 Lateral Burpees

*If necessary, sub Deadlifts (135/95) for Power Cleans

C) Extra Credit:

3 Options:

1) Reverse Hyper @ 30-50% of Back Squat (3-4 x 20-25)

2) 15:00 of a Sledpull Powerwalk @ a light weight where you can walk without stopping.

3) DB Walking Lunges (3 x 20 steps total)