Workout for 12/30/2016

Weightlifting Speed Development Conjugate Method Transition

Front or Back Squats, 10 x 2 Control the down, explode up.
From rack. This will be done as an EMOM. Load: 70% of 1RM. 

Gymnastics Conditioning, MidDuration Intervals

“Interval Mary”
 AMRAP 13:
 4 handstand push-ups
 8 pistols, alternating
 12 pull-ups, C2B
 30-second rest

After-Hour Accessory Exercise

Midline: Russian twists with a plate: 3 sets of 20-30 reps. 

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

Before: Calculate 70% Front or Back squat max; wear wrist wraps, gymnastics grips, knee sleeves & lifting shoes as desired (pistols).