Dynamic Effort Lower
Strength
Clean (8×2 @ 80% 1RM)
**This is a squat clean
WOD
“The Come Back”
15min AMRAP
60 Calorie Row
50 MB Sit Ups (20,14)
40 Box Jumps (24,20)
30 Back Racked Lunges (95,65)(L+R=2)
20 Power Cleans (95,65)
10 Muscle Ups (bar or ring)
**1MU = 3 Pull Ups + 3 Push Ups
50 MB Sit Ups (20,14)
40 Box Jumps (24,20)
30 Back Racked Lunges (95,65)(L+R=2)
20 Power Cleans (95,65)
10 Muscle Ups (bar or ring)
**1MU = 3 Pull Ups + 3 Push Ups
Special Strength
Seated Good Mornings
Special Strength
50 Reverse Hypers
**Break into as few sets as possible
**Work at 70% 1RM back Squat
**Break into as few sets as possible
**Work at 70% 1RM back Squat
Abs/Core
4 x 30sec. Flutter Kicks
Extra Credit
100 Banded Adductions
**50 each side
**50 each side