Strength

Dynamic Effort

Bench Press 9 x 3 reps @ 40% 1RM

Louie Simmons says…

“[Dynamic Effort Method] On speed day, use sub-maximal weights with maximal speed. This method is used to increase the rate of force development and explosive strength, not to build absolute strength.”

EXPLOSIVE! FAST! DO IT!

Capacity

10 Rounds

*New round starts every 3 minutes*

3 Ground to overhead any way @ 135
4 Front Squat @ 135
5 Back Squat @ 135
6 Lunges (3 ea. leg) @ 135
1 Max Distance Broad Jump

If you cannot fit all the work within the 3 minutes of each round, the workout is over.

*Competitor: As prescribed
*Established: 115
*Recruit: 95

Post loads and rounds completed to comments. Did you get all 10? You can do it!