Workout for 3/7/2017

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.