6.11.18

Max Effort Lower Body Day

Strength: 
- Front Squat - 1RM
- Speed Pulls: 2,5cm Deficit Deadlift @65+% + 15% Band Tension - 7x3 (use singled bands)

Accessory:
- Seated Good Mornings - 3x8

Core/Abs:
3 rounds of:
15 sec Hollow Hold
10 Hollow Rocks
5 Hollow Tucks

WOD:
5 rounds for time
9 Thrusters 40/27kg
9 Pullups
TC 6 min

Scaled:
6 Thrusters 30/20kg
6 Jumping Pullups