Weightlifting Strength Re-Test

Power or Squat Snatch to a 1RM
3 – 3 – 3 – 1 – 1 – 1 – 1 – 1 – 1

Odd Object/Weightlifting Conditioning, Mid-Duration

“Powerball 2.0”
AMRAP 10:
30 1-arm Russian KB swings
30 1-arm DB power snatches
30 slam-balls

After-Hour Accessory Exercise

Rotator cuff:
2 rounds of 30 seconds each:
External rotation, arm @ 0, R
External rotation, arm @ 90, R
External rotation, arm @ 0, L
External rotation, arm @ 90, L

Before class: For warmup, get a light KB AND bar OR PVC. Lifting shoes & lifting belts as desired.

After class: Do accessory exercise, record workout results, clean & return equipment.