WOD: 9/23/19

Skill/Stability/Strength
Box Squat: Build to a tough but PERFECT set of 5 over 6 sets. Rest 2:00
– Landing must be soft, gradual, and without ANY excess compression of the midline
– Box height should be positioned so that your knee and hip are at the same level while seated (approx. 15″ for taller athletes)

Conditioning
4 Rounds of:
100 Meter Sledpush Sprint
10 DB Hang Squat Cleans (50, 35)
Rest 3:00 between rounds

Auxiliary
100 Banded Pull Throughs AFAP, then
2:00 Global Foam Roll Quads
2:00 Global Foam Roll Hamstrings

Competitor Training
Power Snatch + Hang Squat Snatch + Overhead Squat: Build to a challenging 1 + 1 + 3.
*Perform before or after Box Squats