Max Effort Lower
Strength
Front Squat (1RM)
WOD
“Penicillin”
1000m Row
–Rest 1:1–
1000m Row
–Then–
30 Squat Cleans (135,95)
**Score total time, including rest
–Rest 1:1–
1000m Row
–Then–
30 Squat Cleans (135,95)
**Score total time, including rest
Special Strength
4×8 GHD Back Extensions with barbell
Special Strength
8RM Stiff Legged Deadlift
Midline
4×20 Banded Oblique Twist
Finisher/Recovery
8 Rounds
Box Jumps (20,20)
x10 reps as fast as possible
Rest 1min
Box Jumps (20,20)
x10 reps as fast as possible
Rest 1min