Weightlifting/Gymnastics Condition, Short-Mid Duration

“Vidit A”
6 rounds for time:
11 pull-ups
11 deadlifts

RX load for deadlifts: 225/155
SC load for deadlifts: 50% 1RM

Upon completion of this workout, check time, adjust weights for Move Up, then go

Weightlifting Conditioning, Short-Mid Duration

“Vidit B”
6 rounds for time:
11 hang power cleans
11 shoulder-to-overhead

RX load for HPC/SO: 135/95
SC load for HPC/SO: 50% of least

After-Hour Accessory Exercise

Midline A: Accumulate 50 GHD sit-ups. Do weighted if able.
Midline B: Accumulate 50 GHD back extensions. Do weighted if able

After class: Accessory exercise, record workout results in Sugar WOD, clean/return equipment.

Before class: Get empty bar for warmup; calculate 50% of DL, HPC & Push Press/Push Jerk