Weightlifting Strength Development Transitional Week - Deload

Back or Front Squat- Heavy Single Rep(s) at 9/10 difficulty

Gymnastics Conditioning, Mid Duration Intervals

“Noah”
EMOM 15:
0 sit-ups, GHD
1 rope climb

After-Hour Accessory Exercise

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

After: Accessory exercise, record workout results in SugarWOD, clean/return equipment.

Before: Get an empty bar for the warmup. Check current back or front squat 1RMs. Lifting shoes, lifting belts, knee sleeves PRN.