Max Effort Lower
Strength
No Feet, No Hook, Clean (1RM – less than 10 reps after 50%)
Full Squat Clean
Feet can not move throughout movement
No Hook Grip
Feet can not move throughout movement
No Hook Grip
WOD
Tabata This!
KB Swings (55,35)
Sit Ups
Power Cleans (75,55)
Burpee Pull Ups
**8 Rounds of 20 sec. on 10 sec off at each movement
**Score lowest reps
Sit Ups
Power Cleans (75,55)
Burpee Pull Ups
**8 Rounds of 20 sec. on 10 sec off at each movement
**Score lowest reps
Special Strength
Special Strength
4 x 15 Good Morning
**Build across
**Build across
Abs/Core
x6 1min weighted plank holds (45,25)
Finisher/Recovery
Sled Drag –
6 x 50m each
Forward
Backward
Left Lateral
Right Lateral
6 x 50m each
Forward
Backward
Left Lateral
Right Lateral
**Over the next weeks we will be build across this movement