Weightlifting Strength Development
Conventional or Sumo Deadlift
Set 1: 45% x 5
Set 2: 55% x 3
Set 3: 65% x 1
Set 4: 70% x AMRAP
Gymnastics Conditioning, Long Duration
AMRAP 12
3 - 6 - 9 - 12 - etc.
Box Jump Overs
Dumbbell Snatch
Weightlifting Strength Development
Conventional or Sumo Deadlift
Set 1: 45% x 5
Set 2: 55% x 3
Set 3: 65% x 1
Set 4: 70% x AMRAP
Gymnastics Conditioning, Long Duration
AMRAP 12
3 - 6 - 9 - 12 - etc.
Box Jump Overs
Dumbbell Snatch