Weightlifting Conditioning, Short-Duration

From 0-10:00:
“Squat Snatch Isabel”
For time,
30 squat snatches (SC=60-70% of max; RX=95/65, RX+= 135/95)

Gymnastics/Monostructural Conditioning, Mid-Duration

From 10-22:00:
“Coregasm”- AMRAP 15:
20 sit-ups
15-calorie Assault bike
10 toes to bar
5 pull-ups
Sit-ups: SC/RX= shoulders over hips, RX+= GHD situps
Pull-ups: SC=assisted, RX= unassisted, RX+= muscle-ups

After-Hour Balance & Midline Accessory Exercise

Strength: Ring pushups or ring HSPU, 4 x 8-10 difficult.
Midline: Reverse hypers, 4 x 12-20 with medium-heavy load.

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

Before: Check 60-70% snatch max; get a PVC & lifting shoes.