– Strength: Today we are working up to a 2RM in the Box Front Squat and performing accessory work (metcon.) The Front Box Squat will be the same technique as our speed box squats where you sit back on the box. The purpose of this is to break up the phases of the lift and develop force out of the hole. – Metcon: Our Metcon today should be done at a fast pace, around 90% effort each round. You should be able to complete all movements in no more than 2 sets. You’ll rest 2 minutes after each completed round.