2 Box Squats

All Sets at 50% 1RM Back Squat
Box Height 3" Below Parallel
STIMULUS
DESCRIPTION
After several weeks of Box Squats just below parallel, we'll now lower the height to 3 inches below parallel
Over the next few weeks, the height will stay the same and the percentages will increase
Use 50% of your 1RM Back Squat for all 10 sets today

Set 1: 64% of 1RM Clean and Jerk
Set 2: 68% of 1RM Clean and Jerk
Set 3: 72% of 1RM Clean and Jerk
Set 4: 68% of 1RM Clean and Jerk
Set 5: 70% of 1RM Clean and Jerk
Set 6: 74% of 1RM Clean and Jerk

STIMULUS
DESCRIPTION
The final piece of Clean and Jerk work starts on the 10:00 and involves two waves of percentages based on your 1RM Clean and Jerk
We'll climb higher in load than the first two technique pieces, topping out at 74%
The goal here is to put the focuses from the Jerk Balances, Pausing Split Jerks, and Tall Cleans together
Get under the barbell quickly in the squat cleans and find equal weight balance between both feet in the split jerk
These 3 reps are designed to be completed without dropping the barbell

STIMULUS
DESCRIPTION
There are 2 parts to this workout, each consisting of a barbell and jump rope movement
After each round on the barbell, you'll complete 50 double unders
There is no rest between the first couplet and the second
The workout flows as follows:
21 Power Cleans, 50 Double Unders
15 Power Cleans, 50 Double Unders
9 Power Cleans, 50 Double Unders
21 Front Squats, 50 Double Unders
15 Front Squats, 50 Double Unders
9 Front Squats, 50 Double Unders
Your score is the total time it takes you to complete the full workout
We expect this piece to take around 10-16 minutes to complete