Max Effort Lower
Strength
Snatch Grip Deadlift (1RM – limit to 10 reps after warming up)
WOD
“Tik Tok”
4 Rounds
400m Run
12 TTB
9 Deadlifts (105, 75)
6 Hang Squat Cleans (105, 75)
**1min rest between each round
400m Run
12 TTB
9 Deadlifts (105, 75)
6 Hang Squat Cleans (105, 75)
**1min rest between each round
**25min time cap
Special Strength
Special Strength
3×10 Banded Adductions
**10 each side
**10 each side
Midline
4min Tabata Sit Ups
20sec. on , 10sec. off
20sec. on , 10sec. off
Finisher/Recovery
100 Banded Good Mornings
https://conjugatefitness.wistia.com/medias/ea39g94zqb
**Build to a heavy