Strength:
Front Squat to Low Box (normal foot stance) @60% Bar Weight + 25% Band Tension - 8x2
195lb, 12" box, single red bands
Rack Pull (Set pins so that the bar is at the top of your shins), Conventional Stance - 1RM
455lb, attempted 500 after which didn't feel safe, could probably do 485 or so
Accessory:
Seated SSB Good Mornings - 8RM
160lb
Zercher Squats - 3x10
3x135lb
Dimmel Deadlifts @40% - 3x20
3x175lb
Dumbbell Side Bends - 4x20 Per Side
4x55lb
WOD:
8 Minute AMRAP:
8 Alternating Pistols
16 KB Swings (70/53)
24 Sit Ups
3 + 8
Rest 10 Minutes, Then:
15 Minute EMOM:
Minute 1: 1 Deadlift (225/185) + 1 Push Up
Minute 2: 2 Deadlifts + 2 Push Ups
Etc...
DNF - 14/15 pushups, had 10 seconds to do 15 pushups after the set of 15 deadlifts, took me 11 seconds.
Finisher:
45 Degree Bent Knee Reverse Hypers - 3x20
3x25lb
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