14.6.18

Dynamic Effort Lower Body Day

Strength: 
- Front Squat @45% + 25% Hanging Chains - 6x6
- Squat Top Set, FS +5/3kg, 8x
Accessory:
Speed Pulls:
- Conventional Deadlift @65-70% - 30x1 (1 rep every 10-15 seconds) 

Core/Abs:
- Heavy Banded Static Hold in Ab/Crunch Position - 2-3 Sets: 1 Minute Middle, 30 Seconds Per Side (Obliques)

For time:
10 Hang squat clean (As heavy as possible!)
20 Pullups
30 Sit-ups
40 Pushups
50 Box jumps (24/20 inch)
TC 12 min