Box Squats

4×3

Touch and go reps. Start at 75% of your 1RM Back Squat. Level load across all sets. Descend at a measured pace and anticipate the box. Touch down and explode back up. Linear progression each week. Target 10kg increase each week if work sets are above 150kg. Target 5kg increase each week if work sets are below 150kg.

Stiff Legged Deadlift

3×8. Start at 60% of your 1RM Deadlift. Level load across all sets. Linear progression each week. Target 5kg increase each week if work sets are above 100kg. Target 2.5kg increase each week if work sets are below 100kg.

WOD:
15 min AMrap

30 cal row

20 T2B

10 shoulder 2 overhead 135/95#