Box Squats, 6×3; build to heavy 3 on the day
rest 2 mins between sets
M: 2:00/2:00 for 4 Rounds
15 KB swing 70/53
50 ft SA FR KB Walking lunge 70/53
Max DU in remaining time
Program notes: day 1 of your back squat work on Mondays, starting with a box
Squat drill, intending for posterior chain, explosiveness and sticking point development
The goal here is to be heavy 3s, focusing on a explosive drive out of that full seated position
Your wod mixes in some accessory work after the strength portion. Choose a KB
That’s challenging but able to be steadily moved through both movements
INT: 53/35
SC: 35/26, SU