Max Effort Lower
Strength
Banded Deadlift (3RM – Less than 10 reps past 50%)
** Green Band: > 300 # conventional DL
** Blue Band: < 300 # conventional DL
** Blue Band: < 300 # conventional DL
3RM – This is not a touch and go, stop at the bottom and reset
WOD
“Give N Take”
5 Rounds
10 Thrusters (95,65)
10 Front Racked Lunges (95,65)(L+R=2)
10 Burpees
10 Thrusters (95,65)
10 Front Racked Lunges (95,65)(L+R=2)
10 Burpees
Special Strength
3×20 Good Mornings
Special Strength
4×20 Banded Belt Squat Walking on 6″ Foam Pads
**Attach KB to Dip Belt, 20 steps total
**Attach KB to Dip Belt, 20 steps total
Midline
3×15 AB Fallouts
Finisher/Recovery
4min Tabata Banded Pull Throughs
https://conjugatefitness.wistia.com/medias/a94gmd98sw
https://conjugatefitness.wistia.com/medias/a94gmd98sw