Weightlifting Strength Re-Test for Progress

Push or Shoulder Press- to 1RM.
5 – 5 – 3 – 3 - 1 – 1 – 1 – 1 – 1

Weightlifting Conditioning, Short-Mid Duration

“Gavin”
For time, 4 rounds:
10 dumbbell power snatches
10 dumbbell push presses

“Shannon”
For time:
36 front squats
Bar must be cleaned from floor

After-Hour Accessory Strength Exercise

Strength: Pull a heavy sled backwards for 200 meters.
Strength: Do a heavy farmers’ carry, 400 meters.

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

Before
Check previous press max, check 60-70% f-squat max