Strength:
Anderson Squat with Straight Bar + 25% Hanging Chains - 1RM
265lb + ~50lb in chains
Accessory:
Snatch Grip Deadlift - 8RM
305lb with straps, try 315 next time
SSB Lateral Lunges - 3x10 Per Leg
3x120lb
Glute Ham Raises - 3x15
5lb, 10, 10
GHD PVC "Paddling" - 3 Sets: 30 Seconds Backward, 30 Seconds Forward
WOD:
13.5: Complete as many rounds and reps as possible in 4 minutes of:
100/65 pound Thruster, 15 reps
15 Chest to bar Pull-ups
If 90 reps (3 rounds) are completed in under 4 minutes, time extends to 8 minutes.
80 reps - 5/10 pull-ups in round 3, did 89 reps during 13.5
Finisher:
Wide Stance Box Squat with Bamboo Bar + Hanging KB's (from Bands, 70/44) - Max Reps in 5 Minutes
38 reps to 12" box + 25lb plate
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