STIMULUS
Second iteration of this series, aiming to improve from two weeks ago
When we say improve, this translates to improved mechanics
If we improve on the loading as well, that's awesome, but, it comes second to the quality of the movement

STIMULUS
The goal on these Box Front Squats is speed off the box
We'll pause for 1 full second on the box, then fire up from our seated position
Set the box (or plates) just below parallel
Perform 2 reps every minute on the minute for 10 minutes (20 reps total)
These percentages are based on your 1RM Front Squat:
Sets 1-2: 50% of 1RM Front Squat
Sets 3-4: 55% of 1RM Front Squat
Sets 5-7: 60% of 1RM Front Squat
Sets 8-10: 65% of 1RM Front Squat
MOVEMENT FOCUS
Unlike a traditional box squat, where the bar is in the back rack, the goal is not to sit way back so the shin is vertical
That kind of lower body action would throw off front rack positioning and balance
Maintain normal mechanics front squat mechanics and focus on speed off of the box

STIMULUS
This is week 3 of 4 for this push press progression (Last Completed on 12/20)
As a reminder, the weight stays the same across all 4 sets
Let's aim to build in loading from our last effort, adding 2-4%
For Example:
Last Completed Weight: 200#
Today's Weight: 204-208#
The 6 reps come from the rack and are meant to be completed unbroken each set

STIMULUS
The score of today's conditioning piece is the heaviest recorded thruster weight. Thursters are intended to be unbroken.
Start at a moderate weight in the first round and gradually build to a heavy set of 5
There is no score as far as time goes, but rounds will begin every 3 minutes to create urgency and encourage intensity on the row and plate hops
Rounds start on the 0-3-6-9-12