Max Effort Lower
Strength
Clean From Blocks (1RM , Bar just below knee height)
**Use blocks or foam pads to raise the height of the bar
Strength
Front Squat (1RM at 50% 1RM + max band tension)
WOD
“3 Double Rankel”
3 Rounds of Double “Rankel”
12 Deadlifts (225,135)
14 Burpee Pull Ups
20 KB Swings (70,55)
400m Run
**No time cap
12 Deadlifts (225,135)
14 Burpee Pull Ups
20 KB Swings (70,55)
400m Run
**No time cap
Special Strength
Special Strength
6×8 Bulgarin Lunge to a deficit (45,25)
**Hold DBs, leg on bench, touch knee to ground
**Hold DBs, leg on bench, touch knee to ground
Midline
5×12 GHD Sit Ups
Finisher/Recovery
400m Row
400m Run
40 Cal Assault Bike
400m Run
40 Cal Assault Bike
**use a straight bar