Weightlifting Speed Development Westside Barbell Transition

Front or Back Squats, 10 x 2
Control the down, explode up.

From rack. This will be done as an EMOM. Load: 65% of 1RM.

Weightlifting Conditioning, Short-Mid-Duration

“Alicia ‘90”
For time,
90 push jerks
90 back squats
Load: Empty bar (45/35).

Upon completion, rest for exactly 2:00, then:

For time, 90 sit-ups, GHD

After-Hour Accessory Exercise

Anterior chain: Do four minutes of face-down Chinese planks.
Balance: Practice frog stands.

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

Before: Calculate 65% of front or back squat max; get an empty bar.