Dynamic Effort Lower (speed day)
Strength
Front Squat (1×8 @ 50% + 30#)
WOD
“Princess Leia”
30-20-10
OHS (95,65)
Box Jumps (30,24)
KB Swings (55,35)
**20min time cap
OHS (95,65)
Box Jumps (30,24)
KB Swings (55,35)
**20min time cap
Special Strength
4×8 band assisted inverse curls
Special Strength
3×12 Overhead Walking Lunge
Midline
4x45sec. Chinese Plank
Finisher/Recovery
50 Banded Pull Throughs
https://conjugatefitness.wistia.com/medias/a94gmd98sw