Weightlifting Strength Re-Test for Progress Back, Front or OH Squat- to 1RM

5 – 5 – 3 – 3 - 1 – 1 – 1 – 1 – 1

Weightlifting Conditioning, Short-Duration

“Sweet Sixteen”
4 rounds for time:
16 front-racked bar lunges
16 wall-balls

After-Hour Accessory Exercise

Upper back: Barbell shrugs, 3 sets of 10 across, heavy.
Lower back: Back extensions on GHD, 3 sets of 10 (across if weighted)

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

Before: Empty bar for warm up; check 50-60% Front squat; wear knee sleeves, lifting belts/shoes & knee sleeves.