Weightlifting Strength Re-Test for Progress

Back or Front Squat- Find a 1RM.
5 – 5 – 3 – 3 - 1 – 1 – 1 – 1 – 1
Climbing. Rest as needed between sets. Find & record a 1-rep max.

Weightlifting/Gymnastics Conditioning, Mid-Duration

“Foundations 4”
AMRAP 12:
1-2-3-4-5 rep rounds of:
Deadlift
Pull-up
Knees to elbows OR toes to bar

Load: 205/135 or 60% of deadlift max, whichever is less

After-Hour Accessory Exercise

Upper back: Barbell shrugs, 3 sets of 12 across, heavy.
Lower back: Back extensions on GHD, 3 sets of 12 (across if weighted).

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

Before: Empty bar for warm up; check squat max & Foundations 4 WOD previous score; wear knee sleeves, lifting belts/shoes for strength; wear grips for metcon.