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Strength: Dynamic Effort Lower

1.) 10×2: Box Squat @ 65% of 1RM (Rest 30 Seconds)

2.) 6×1: Deadlifts Against Band Tension

Bar Weight @ 50% of 1RM

Band: Red Bands (1RM < 200#)

Blue Bands (1RM  200-300#)

Green Bands (1RM 300-400#)

Black Bands (1RM 400#+)

 

WOD:  

12-8-6

Thrusters (95/65)

Pistols

KBS (70/55)

 

Accessory Work:

4×25: Slam Ball Weighted Situps

 

Good Video from KStar on Deadlift Setup  Watch it!!

https://www.youtube.com/watch?v=6JgGPWoYXqk

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