WHITEBOARD BRIEF

– Strength: This is our last week of this Dynamic Effort Box Squat micro cycle, before going into a week of testing some benchmarks. Go a little heavier than the previous week, but let’s still focus on explosive drive off the box.
– Metcon: Thruster weight should be heavy but you should be able to do them unbroken. Push the pace on this one as the reps are low and you (should) get a lot of rest after each interval.

BOX SQUAT

3/6 x 3 @70% of Last Monday, every 60s.
– or a light to moderate load
– parallel box
– Wide stance
– Final week

CONDITIONING

5 sets @ HIGH effort, each on a 4:00 clock
7 Thrusters (135, 95)
7 Bar Facing Burpees
7 calories Airbike
– Notes: near maximal effort. Should take 1-2 minutes to complete each round leaving you 2-3 min to recover (earn the long rest!).

Rx+: (155, 105)
L3: (115, 75)
L2: (95, 65)
L1: (75, 55)

SINGLE LEG RDLS

3 x 8-10 each. Rest 60s.