170911

Strength/Skill:

Find 1RM Box Squat.

*Your box should be at parallel at the lowest, if not just a hair above parallel.  Take your feet slightly wider than your normal backsquat and focus on having a vertical shin when you touch the box.  Touch the box, don't disengage and then be explosive on the way up.

Metcon:

3 Rounds:
9-7-5
Deadlift 115/75
Toes to Bar
Hang Clean and Jerks 115/75
rest 1 minute between rounds. Score is total time including rest. 

Before you go:

3x15 Weighted back extensions
3x15 Banded Glute Bridges