Weightlifting/Gymnastics Conditioning, Long-Duration

“Skippy”
For time,
4 rounds of:
8 thrusters
16 wall-balls

3 rounds of:
8 front-rack barbell lunges
16 jumping air squats

2 rounds of:
8 front squats
16 air squats

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

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

Before class: Calculate 70% of push press 1RM, 60% and 70% of front squat 1RM, check 9-20-16 notes for 12-rep lunge set weight. Get lifting belts & knee sleeves.