Strength:
Box Squat with Straight Bar + 25% Hanging Chains - 1RM
275lb + ~50lb in chains to 12" box + 25lb plate
Accessory:
Glute Ham Raises - 3x20
10lb
Barbell Hip Bridges - 3x20
135lb
GHD Heavy Band Back Extensions - 3x20
Black band
Core:
Partner Leg Throws - 20 Middle, 10 Per Side. 3 Sets.
WOD:
21-15-9:
Toes to Bar
Snatch (115/85)
6:45 - first two sets of T2B in two sets, last set unbroken, snatches mostly singles
Finisher:
Seated Band Leg Curls - 1x100
Blue band
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