Weightlifting/Monostructural Conditioning, Mid-Long Duration

“Maggie”

For time:
97 back squats
20 calorie row or bike
97 push jerks
20 calorie row or bike
Load: Empty bar (45/35).
Every minute on the minute until done: 1 burpee over bar.

Weightlifting Strength Development Progressive Series- Week 4 of 4

Back or Front Squat- Deload
Load:
Set 1: 5 x 40%
Set 2: 5 x 50%
Set 3: 5 x 60%

After-Hour Accessory Exercise, Speed & Power

Speed: Do 10 x 100 meter sprints as an EMOM.
Power: Max-height knee jumps.

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

Before: Check 40/50/60% of back or front squat max.