Max Effort Lower
Strength
1RM Snatch Grip Deadlift
WOD
“Hair of the Dog”
12min AMRAP
5-10-15-20-25….. Wall Balls
**Between each round complete
1 rd.
6 Deadlift (135,95)
3 Hang Power Cleans
5-10-15-20-25….. Wall Balls
**Between each round complete
1 rd.
6 Deadlift (135,95)
3 Hang Power Cleans
Special Strength
3×10( L+R=1) Step Ups Against micro band + Max Weight
Abs/Core
8RM Barbell Overhead Sit Ups
Finisher/Recovery
3 Rounds
25 banded good mornings
25 hip extensions
25 banded good mornings
25 hip extensions