Dynamic Effort Lower
Strength
1A: Box Squats (1×8 @ 50% 1RM, below parallel )
**Conventional box squat stance and set up. Achieve vertical shine and prevent rocking on box
1B: 3x30sec. banded leg curls
WOD
“Mean Streak”
11min AMRAP
10 Sumo Deadlifts (135,95)
5 Snatches (135,95)
30 Dubs (x2)
10 Sumo Deadlifts (135,95)
5 Snatches (135,95)
30 Dubs (x2)
Special Strength
8RM Sumo Stiff Legged Deadlift
Special Strength
3×8 Banded Step Ups
**Backloaded with barbell
**Backloaded with barbell
Midline
4min Hollow Rock Holds
**Rest in Superman
**Rest in Superman
Finisher/Recovery
3×30 Reverse Hyper Heavy