Max Effort Lower

Strength

Clean From Blocks (1RM , Bar just below knee height)

**Use blocks or foam pads to raise the height of the bar

Front Squat (1RM at 50% 1RM + max band tension)

“3 Double Rankel”

3 Rounds of Double “Rankel”
12 Deadlifts (225,135)
14 Burpee Pull Ups
20 KB Swings (70,55)
400m Run
**No time cap

Seated Good Morning 8RM
**use a straight bar

6×8 Bulgarin Lunge to a deficit (45,25)
**Hold DBs, leg on bench, touch knee to ground

5×12 GHD Sit Ups

400m Row
400m Run
40 Cal Assault Bike