21.12.18

Dynamic Effort Lower Body Day

Strength:
- Weighted Seated Box Jumps on 24/20“ - 10x1
- Box Squat with Buffalo/SSB bar, 55% bar weight +25% band tension-12x2
last two sets work up the weight to about 90% effort
- Banded Thrusters - 8RM
(Single piece of micro mini or mini band over the bar)

WOD:
3 Rounds for time:
15 Deadlifts 80/55kg
30 Jackknives
45 Air Squats
TC 11 min