Strength
A.Back Squat @75% - 10x2
245lb (scaled back from 255lb)
B.Pin 2 Rack Pull Against Mini's (Over 315 lb. Max DL) + 40% Bar Weight - 10x3, 30-45 second rest periods
165lb bar + 1 mini red per side in triangle formation
Accessory
Band Assisted Inverse Curls - 3x8
Green band supported from pin at about head height, picture GHR with feet and knees on the ground and a band pulling you back up
Snatch Grip Deadlift - 12RM (within 3-4 sets)
225lb-235-245 with straps, should have taken bigger jumps, 255 would have been manageable
Single Leg Reverse Hypers - 3x15 Per Leg
25lb-35-45
Core
Chinese Planks - 3x Max Time
1:45-1:45-2:00
WOD
10 Rounds:
250 Meter Row
1 Minute Bumper Plate Hold (Each Hand, 25/15)
2 Bar Muscle Ups
29:10
Finisher
100 Band Good Mornings
Green band 50-25-25
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