Dynamic Effort Lower
Strength
Sumo Deadlift (6×3 Sumo Deadlift @ 55% 1RM + Band Tension)
WOD
“Black Mamba”
In 20min Complete:
–800m Run–
Then,
10 Front Squats
20 Hang Power Cleans
30 Deadlifts
40 Double unders (x3)
**135, 95 across all movements
**Score time
–800m Run–
Then,
10 Front Squats
20 Hang Power Cleans
30 Deadlifts
40 Double unders (x3)
**135, 95 across all movements
**Score time
Special Strength
1×8 Back Squat @ 50% 1RM
**Over the next several weeks we will work across multiple variations. If you fail to complete the percentage + weight prescribed, stop, change variation (front squat, overhead, box) return to 50% and continue with the weekly programming.
**Over the next several weeks we will work across multiple variations. If you fail to complete the percentage + weight prescribed, stop, change variation (front squat, overhead, box) return to 50% and continue with the weekly programming.
Special Strength
3×8 Good Morning for max tension
**Use barbell + max tension
**Use barbell + max tension
Midline
100 Sit Ups – feet anchored
Finisher/Recovery
1×100 seated banded leg curls
<300# 1RM blue band