Monostructural/Gymnastics Conditioning, Long-Duration

“Mad Max”
AMRAP 20:
4 x 100 meter runs
20 burpee box jump-overs
Burpee Box Jump Overs: SC=”lite”, RX=24/20, RX+=30/24

Weightlifting Strength Development Progressive Series- Week 9 of 12

Push or Bench Press:
Load:
Set 1: 5 x 75%
Set 2: 5 x 80%
Set 3: ME x 85%

After-Hour Accessory Strength & Power Exercise

Power: Practice knee jumps for max height.
Strength: Practice legless rope climbs, or your highest-skill type.

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

Before: Check 75/80/85% press max; wear wrist wraps.