Weightlifting Strength Re-Test for Progress

Conv or Sumo Deadlift- to 1RM.
5 – 5 – 3 – 3 - 1 – 1 – 1 – 1 – 1

Gymnastics/Weightlifting Conditioning, Short-Mid Duratation

“Bill P”
20 rounds for time:
1 muscle-up
1 power snatch
Power Snatch: SC=70% max, RX=135/95, RX+= 165/110
Muscle- up: SC=pull-up, RX= bar MUP, RX+= ring muscle-up.

After-Hour Balance & Midline Accessory Exercise

Balance: Spend 10 minutes practicing HS walks for balance.
Midline: Accumulate 60-80 situps on the GHD machine.

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

Before: Check your previous deadlift PR; check 70% p-snatch max.