Weightlifting Strength Re-Test for Progress
Snatch or OH Squat- to 1RM.
3 – 3 – 3 – 1 – 1 – 1 – 1 – 1 – 1
Weightlifting Conditioning, Short/Sprint Duration
“Medium Sexy”
For time, 21-15-9:
Deadlift
Power clean
Squat snatch
SC: 50-60% snatch/OHS max, RX: 95/65, RX+=115/75
After-Hour Accessory – Agility/Pulling Strength Exercise
Agility: Practice on the agility ladder for 10 minutes.
Strength: Z-presses with dumbbells, 4 x 10-12 heavy
After
Accessory exercise, record workout results in Sugar WOD.
Before
Check previous best on a snatch or OHS; 50-60% of snatch or OHS max; wear wrist wraps.
