Strength:

SUMO DEADLIFT AGAINST A BAND

Heavy 5 in 5 sets. Rest 2:00
– reset on each rep

Metcon:

For Time:

21 Front Squats (135/95)
50 Russian KBS (70/53)
15 Front Squats (155/105)
50 Russian KBS
9 Front Squats (165/105)

– Goal: Hard effort. RKBS should be heavy! Note there are ONLY two sets of RKBS even though there are 3 SETS of front squats.

TIME CAP = 10:00.

Accessory Work:

PRONE BANDED HAMSTRING CURL

3 x 25. Rest 60s.