Dynamic Effort Lower
Strength
Box Squats (6×3 @ 75% narrow stance)
**Oly receiving stance
Strength
Back Squat (1×8 @ 60% + micro band tensnion )
WOD
Happy 27th Birthday Danielle Siravo
27 K2E
27 Squat Snatches (95,65)
27 K2E
27 Hang Cleans (95,65)
27 K2E
27 Back Squats (95,65)
27 K2E
27 K2E
27 Squat Snatches (95,65)
27 K2E
27 Hang Cleans (95,65)
27 K2E
27 Back Squats (95,65)
27 K2E
Special Strength
3×10 Good Mornings
Special Strength
4×25 Banded Adductions
Midline
3×20 KB Oblique Crunches
**20 each side
**Go Heavy
**20 each side
**Go Heavy
Finisher/Recovery
3 Rounds
10 Cal Assault Bike
25 Banded Pull Aparts
10 Cal Assault Bike
25 Banded Pull Aparts