Max Effort Lower
Strength
Back Squat (1RM – Less than 10 reps past 50%)
WOD
“Rocket Man”
21-15-9
Deadlifts (225,135)
Thrusters (95,65)
**1 bar per Athlete, weight must be changed between movements
**20min time cap
Deadlifts (225,135)
Thrusters (95,65)
**1 bar per Athlete, weight must be changed between movements
**20min time cap
Special Strength
8RM Good Morning
Special Strength
3 x 2min max Reps Box Squats, Bar + Micro Band
Midline
100 Standing Banded Crunches
Finisher/Recovery
3×30 Reverse Hypers