Workout for 12/20/16

Weightlifting Strength Development Westside Barbell Transition

Box Back Squat, Wide-Stance
Work up to a max single (1RM)

Weightlifting/Gymnastics Conditioning, Short or Sprint

“Diane”
 For time, 21-15-9 of:
 Deadlifts
 Handstand push-ups
Load: 225/155 or 50-70% 1RM

After-Hour Accessory Exercise

Strength: Snatch pulls from mid hang, 5 sets of 3, heavy, across.
Strength: Clean pulls from mid hang, 5 sets of 3, heavy, across.

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

Before: Check previous “Diane” score (this is a repeat).