Max Effort Lower
Strength
Suitcase Deadlift (1RM – you must complete the weight on both sides)
WOD
“The Incredible Hulkstress”
21 Power Cleans (135,95)
21 Pull Ups
3 Rope Climbs
15 Power Cleans
15 Pull Ups
2 Rope Climbs
9 Power Cleans
9 Pull ups
1 Rope Climb
21 Pull Ups
3 Rope Climbs
15 Power Cleans
15 Pull Ups
2 Rope Climbs
9 Power Cleans
9 Pull ups
1 Rope Climb
Special Strength
4×4 Back Squat with 2 sec. pause at bottom and middle
Special Strength
4×8 Barbell Step Ups
**8 each leg, back racked barbell, go for a heavy set on each leg
**8 each leg, back racked barbell, go for a heavy set on each leg
Special Strength
4×8 Single Leg Barbell Hip Bridges
**8 each side
**8 each side
Midline
100 Barbell Side Bends, weighted
Finisher/Recovery
3×12 Reverse Hyper, heavy