2 Box Squats

All Sets at 55% 1RM Back Squat
Box Height 3" Below Parallel
STIMULUS
DESCRIPTION
Week #2 in this progression
Over the next weeks, the height will stay the same and the percentages will increase
Use 55% of your 1RM Back Squat for all 10 sets today

Set 1: 67% of 1RM Clean and Jerk
Set 2: 71% of 1RM Clean and Jerk
Set 3: 75% of 1RM Clean and Jerk
Set 4: 71% of 1RM Clean and Jerk
Set 5: 73% of 1RM Clean and Jerk
Set 6: 77% of 1RM Clean and Jerk

STIMULUS
DESCRIPTION
Week #2 of this progression 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 77%
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
Rounds begin every 90 seconds.

STIMULUS
DESCRIPTION
Today's workout is longer, light, and balanced
Over the 20 minutes we'll work through some cardio, strict gymnastics, and, light weightlifitng
We can expect to complete around 7-10 rounds when all is said and done
STRICT PULL-UPS
Choose a rep number or variation that allows you to complete this station in 1-2 sets each round
BARBELL MOVEMENTS
The barbell is intended to be light for the push presses and very light for the deadlifts
We'll choose our weight based off the more challenging movement - the push press
This should be a weight that you can complete the 10 reps unbroken in every round today
Remember that there is no re-bend of the knees in the push press after driving the weight off the shoulders