Strength:
Anderson Front Squat + 25% Hanging Chains - 1RM
245lb + ~50lb in chains
Seated SSB Good Mornings + Doubled Micro or Mini Bands from Front - 8RM
140lb + doubled red bands
Accessory:
Band Assisted Inverse Curls - 3x10
Green from top of squat rack, 5 pins down, 4 pins down
Single Leg Reverse Hypers - 3x15 Per Leg
50lb, 75, 100
Core:
Decline with Dumbbell (1 Dumbbell, 35/25)
3 Sets AMRAP:
2 Oblique Twists (each side)
2 Overhead Sit Ups"
3x5 rounds
WOD:
15-12-9:
Deadlift (315/225)
Burpee Box Jumps (24/20)
245lb + ~50lb in chains
Seated SSB Good Mornings + Doubled Micro or Mini Bands from Front - 8RM
140lb + doubled red bands
Accessory:
Band Assisted Inverse Curls - 3x10
Green from top of squat rack, 5 pins down, 4 pins down
Single Leg Reverse Hypers - 3x15 Per Leg
50lb, 75, 100
Core:
Decline with Dumbbell (1 Dumbbell, 35/25)
3 Sets AMRAP:
2 Oblique Twists (each side)
2 Overhead Sit Ups"
3x5 rounds
WOD:
15-12-9:
Deadlift (315/225)
Burpee Box Jumps (24/20)
6:24 - first and last round of deadlifts unbroken
Finisher:
Band Pull Throughs - 1x100
Band Pull Throughs - 1x100
Green
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