Strength

1) Wide Stance Box Squat:
8 x 3 @50-60%, every 60s.
– use 13-15″ Box.
– Ensure each set is done explosively + athletes sit back on the box
– If you’re able to set-up bands use them and use 40-50% for all sets.
– This % is of your athletes 1RM Back Squat.

2) Conventional Deadlifts: 4 x 4, touch n go. Add weight each set. Rest 90s.
– Warm-up for metcon

WOD

“Dead Ball”

5 RFT:

10 Deadlifts (185, 125)
20 Wallballs (20, 14)
Rest 2:00

Rx+:(225, 155)
L3: (185, 125)
L2: (155, 105) (14, 10)
L1: (135, 95) (10, 8)

Score = total time
20:00 Cap