Weightlifting/Monostructural Skill Development
Every 90 seconds for 10:30 minutes (7 sets total):
5 front squats @ 50-60% 1RM
30 seconds jump rope
Weightlifting/Gymnastics Conditioning, Short-Mid Duration
“Dylan 16.1”
10 rounds for time:
3 squat cleans
1 rope climb
Load: RX=225/155. SC=80% max clean; something heavy.
or
“Alexis 17.1”
10 rounds for time:
4 deadlifts
3 power cleans
2 squat cleans
Load: RX=135/95. SC=80% max power clean; something heavy.
After-Hour Accessory Exercise
Practice pistols (weighted if possible) for 10 minutes.
After: Accessory exercise, record workout results in Sugar WOD, clean/return equipment.
Before: Check results for 2-05-16; check 50-60% of front squat max, 80% clean max; get a jump rope, lifting belts & lifting shoes as needed.