Strength

1) Wide Stance Box Squat: 8 x 3 @60%, every 60s.
– Use a 15″ Box (parallel)
2) Speed Deadlift: 6 x 1 @70%, every 30s.

“Jackie”

For time:
• 1000m row
• 50 Thruster 45/35#
• 30 Pull-ups

**Whiteboard Brief**

– Strength: Dynamic effort work today. Take 3-4 sets and build to work weight for box squat then perform sets of 3 every 60s. This should segue right into speed deadlifts performing 1 rep every 30s.