Strength:
SSB + 45% Bar Weight + 15% Band Tension, Low Box Squat - 5x5
160lb, singled green bands to 12" box
Reverse Light (NOT choked. Hung through pins, set at around 5'8") Band Deadlift, Conventional - 1RM
Reverse Light (NOT choked. Hung through pins, set at around 5'8") Band Deadlift, Conventional - 1RM
465lb, green band at -11 pin
Accessory:
Front Loaded SSB Step Ups - Max Band, 3x10 Per Leg
70lb, red, blue, blue to 12" box + 45lb plate
Glute Ham Raises Against Band (if able) - 3x10
Orange, orange, double orange (8 reps, single orange last 2 reps)
Sumo Dimmel Deadlifts Against Singled Micro Mini's (Under 350 lb. Max) or Mini Bands (Over 350 lb. Max) + ~30% Bar Weight - 3x20
Accessory:
Front Loaded SSB Step Ups - Max Band, 3x10 Per Leg
70lb, red, blue, blue to 12" box + 45lb plate
Glute Ham Raises Against Band (if able) - 3x10
Orange, orange, double orange (8 reps, single orange last 2 reps)
Sumo Dimmel Deadlifts Against Singled Micro Mini's (Under 350 lb. Max) or Mini Bands (Over 350 lb. Max) + ~30% Bar Weight - 3x20
135lb, 145, 145, singled red bands
Core:
Rope (Cable), or Heavy Band Crunches - 3x20
Black
WOD:
7 min AMRAP:
15 Power Snatches (115/85)
30 Lateral jumps over bar
9 T2B
Core:
Rope (Cable), or Heavy Band Crunches - 3x20
Black
WOD:
7 min AMRAP:
15 Power Snatches (115/85)
30 Lateral jumps over bar
9 T2B
2 + 12 - snatches all singles
Finisher:
45 Degree Bent Knee Reverse Hypers - 3x20
Finisher:
45 Degree Bent Knee Reverse Hypers - 3x20
25lb
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