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
