Weightlifting Strength Development Transitional/Deload Week
Back or Front Squat
5-5-3-3-1-1-1-1-1
Working up to a heavy single.
No more than 8-8.5/10 effort
Misses or fails = 50 burpees
Gymnastics Conditioning, Mid-Duration Intervals
“Tony A”
AMRAP 12:
8 sit-ups, GHD
2 wall-walks
0:30 rest
Sit-ups: SC=floor/AbMat, RX=sit-ups on GHD, RX+=16 GHDSU
Wall-walks: SC=box pike, RX=2 wall walks, RX+=4 wall walks