Max Effort Lower
Strength
Clean Deadlift (3RM – use clean grip)
WOD
“Stay Puff”
–In 6min complete–
18-15-12
Deadlifts (155,105)
Burpees
–In 5min complete–
12-9-6
Back Squats (155,105)
Burpees
–In 4min complete–
9-6-3
Cleans (155,105)
Burpees
**Score the time of each workout
18-15-12
Deadlifts (155,105)
Burpees
–In 5min complete–
12-9-6
Back Squats (155,105)
Burpees
–In 4min complete–
9-6-3
Cleans (155,105)
Burpees
**Score the time of each workout
Special Strength
10RM Front Racked Barbell Step Up (20,16)
Special Strength
4×10 Barbell Hack Squats
http://www.bodybuilding.com/exercises/detail/view/name/barbell-hack-squat
http://www.bodybuilding.com/exercises/detail/view/name/barbell-hack-squat
Abs/Core
4 x 20 MB Partner Toss (20,14)
Finisher/Recovery
50 Barbell Squat Jumps (45,35)