Workout for 2/3/2017

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.

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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.