Friday, July 28th

Strength: We are performing 2 weeks of Box Squats this cycle in addition to submaximal work. All sets need to be explosive and should be same set-up as last month. Athletes should be able to go 5-10# heavier than last month, but this should not sacrifice bar speed.
Metcon: This workout should be an all-out sprint. Thrusters need to be light and able to be done in big sets.

Wide Stance Box Back Squat: 8 x 3 @60% of 1RM, every 60s.
– use 13-15″” Box.
– Each set is done explosively + athletes sit back on the box.

For time:
Row 1k
50 Thrusters (45/35)
30 Pull-ups

L2: (35, 25) (Band Assisted Pull-ups)
L1: (25, 15) (Ring Rows)