Max Effort Lower
Strength
Back Squat (1 attempt Max Reps Back Squat (45,35))
**You may pause quickly at the top or bottom of the movement as momentum changes. You may not stop for a prolonged period of time.
Strength
Deadlift 4″ Negative (1RM – Less than 10 reps)
Stand on pads 4″ off the ground
WOD 1
“Row N’ Rope”
4 Rounds
250m Row Sprint
3 Rope Climbs
**Score time of completion
250m Row Sprint
3 Rope Climbs
**Score time of completion
**5min rest after completing start WOD#2
WOD 2
“Bitter End”
5 Rounds
9 Deadlifts
6 Hang Power Cleans
3 STOH
**115,75 across all movements
9 Deadlifts
6 Hang Power Cleans
3 STOH
**115,75 across all movements
Special Strength
3×12 Straight-Legged GHD Snatch Grip Deadlift
**Go for heavy set of 12
**Go for heavy set of 12
Special Strength
3×20 Banded KB swings
**Heavy
**Heavy
Midline
50 Banded GHD Sit Ups to parallel
Finisher/Recovery
3 Big Sets Barbell Hip Bridges