Max Effort Lower
Strength
Snatch (1RM – No Hook, No Foot)
Strength
Deadlift to a 2″ negative (3RM, banded)
Stand on a 2″ Foam Pad
WOD
3 Rounds of “Kelly”
400m Run
30 Box Jumps (24,20)
30 Wall Balls (20,14)
**No time cap
400m Run
30 Box Jumps (24,20)
30 Wall Balls (20,14)
**No time cap
Special Strength
3×8 GHR w/ 5# behind plate
Special Strength
3×8 Each Leg, Front Loaded Barbell Banded Step Ups (20,16)
Midline
3 Rounds
25 Hip Extensions
25 Banded good Mornings
25 Banded Ab Crunches
25 Hip Extensions
25 Banded good Mornings
25 Banded Ab Crunches
Finisher/Recovery
Superset:
3 Rounds
15 Reverse Hypers
25 Banded Leg Curls
25 Banded Leg Extensions
3 Rounds
15 Reverse Hypers
25 Banded Leg Curls
25 Banded Leg Extensions