Weightlifting Conditioning, Mid Duration

“Power Ladder”
AMRAP 12:
1 – 2 – 3 – 4 – 5 rep rounds of,
Deadlift
Push Press
Back Squat
50-M Sled Push, Heavy (25M out, 25M back)

Weightlifting Strength Test, Pre- Fatigued

Overhead Squats
3–3–3–1–1–1–1
Immediately post-metcon: re- test overhead squat in 12:00. Bar is taken from the rack.

After-Hour Accessory Exercise, Upper Body Hypertrophy

Super Set:
3 sets of 10 reps each:
-Wide Grip Bench Press
-DB Flies