Monostructural Conditioning, Short
From 0-10:00:
1 mile row for time
Gymnastics Conditioning, Short
From 10-20:00:
75 sit-ups for time
RX=GHD
SC=any other situp variant
Weightlifting Conditioning, Short
From 20-30:00:
Max reps of overhead squat
1 set; go to failure
Weightlifting Strength Test
With the time remaining of ten minutes after finishing the OHS,
Find a 1-rep max snatch
After-Hour Accessory Exercise Strength:
4 rounds, not for time:
14 Bulgarian split squats
14 ring rows
After: Do accessory exercise, clean & return equipment, record workout results; compare today’s results to 8-17-16.
Before: Calculate 50% of OHS 1RM, get an empty bar or PVC for warmup rounds; get lifting shoes and/or other wraps PRN. Check 8-17-16 workout notes.
