23.4.18

Max Effort Lower Body Day
Strength: 
-Overhead squat max
Speed Pulls:
-Conventional Deadlift @50% + 25-30% Band Tension - 12x1
Accessory:
-Glute Ham Raises - 3x Max Reps
Core/Abs:
-Sit Ups Against Max Band - 4x15

WOD: 
3 rounds for time
12 Deadlift 70/45kg
9 Hang Clean 70/45kg
6 Push Press 70/45kg
50 Double unders
20m heavy sand bag carry

​