Dynamic Effort Lower
Strength
Snatch Balance (6×3 @ 50% 1RM Snatch)
**Focus on pressing your body under the bar to squat, not the bar up
WOD
“HGH”
For Time:
50 Calorie Row
50 Deadlifts (135,95)
50 Wall Balls (20,14)
50 Burpees Over Bar
50 Wall Balls
50 Deadlifts
50 Calorie Row
*20 Minute Time Cap
50 Calorie Row
50 Deadlifts (135,95)
50 Wall Balls (20,14)
50 Burpees Over Bar
50 Wall Balls
50 Deadlifts
50 Calorie Row
*20 Minute Time Cap
Special Strength
Box Squat 6×3 @ 70% 1RM
Special Strength
4×8 GHR with hands behind head
Special Strength
4x1min Overhead lockout, earthquake bar
**Build across, Kbs hanging from micro bands
**Build across, Kbs hanging from micro bands
Midline
4x15sec. ‘L’ Hang
**Use ankle weights if you have them
**Use ankle weights if you have them
Finisher/Recovery
3×15 Reverse Hypers @ 50% 1RM Back Squat