Monostructural/Weightlifting Conditioning, Short-Mid Duration
“Money ‘25”
AMRAP 7:
15 calorie row or bike
10 power snatches
3 minutes to rest & record…
“Jason 3-09”
AMRAP 7:
9 power cleans
9 double-unders
9 sled steps + finish run
Weightlifting Strength Development Progressive Series- Week 4 of 4
Back or Front Squat:
Load:
Set 1: 5 x 40%
Set 2: 5 x 50%
Set 3: 5 x 60%
After-Hour Accessory Upper/ Lower Back Exercise
Upper back: Bent-over T-bar rows, 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
Check 40/50/60% of squat maxes; check 60% of power snatch max; get a jump rope.