Dynamic Effort Lower
Strength
Front Squat (1×8 @ 50% 1RM)
WOD
“Smoking Guns”
7 Rounds for time of:
4 Burpees
4 Deadlift (95,65)
3 Burpees
3 Power Cleans (95,65)
2 Burpees
2 Squat Clean (95,65)
1 Burpees
1 Clean & Jerk (95,65)
4 Burpees
4 Deadlift (95,65)
3 Burpees
3 Power Cleans (95,65)
2 Burpees
2 Squat Clean (95,65)
1 Burpees
1 Clean & Jerk (95,65)
Special Strength
Sumo Deadlift 8×1 @ 50% + Medium Band Tension (blue)
**on the last 3 sets increase band tension
**on the last 3 sets increase band tension
Special Strength
3×8 Chair Deadlift
**Build to a heavy set
**Build to a heavy set
Special Strength
3×8 Single Leg Barbell Hip Bridge
Midline
4 Rounds
30sec. Plank Hold (right arm, left leg up)
30sec. Plank Hold (left arm, right leg up)
30sec. Rest
30sec. Plank Hold (right arm, left leg up)
30sec. Plank Hold (left arm, right leg up)
30sec. Rest
Finisher/Recovery
4×20 Reverse Hyper Glute Partials
x8 with empty barbell
x8 @ 25%
x8 @ 35%
x8 @ 50% (working set)