WOD:

1) Back Rack Box Squat: 10-10-8-8-6 Every 2:30 x 5 sets

Warm-up as needed. Use a box height that puts you at parallel or just above. We will be doing box squats for the next 8 weeks so remember what you’re setup is. In addition don’t be afraid to play around with your stance, standing a little wider is a good fit for Box Squatting and will help you get some more Hamstring Engagement. Remember the goal is to reach back for the box, get those hamstrings involved, not just sit straight down and make it all quads.

2) Front Rack Box Step-ups: 8/side Every 2:30 x 4 sets

Use the same box height you used to Box Squat. Perform all reps on 1 leg before switching to the other.

3) 7 minute Up Ladder:

1 D-Ball Bear Hug Squat 100/70

3 Burpees

Extra Work:

4) Front Rack Hold: 5 x :30 ON/:30 OFF @ 100% of FS>

Scale up or down as needed…depending on how developed your Front Squat is 100% may be too heavy it could also be too light. Ideally perform this in your Jerk Grip, i.e. whole hand grip on the bar.

For results post detailed weights, reps, times, thoughts, etc. for all work completed HERE