Weightlifting Conditioning, Mid-Long Duration
“Katie L”
For time,
In teams of 2, divided:
30 p-cleans on each of progressively heavier bars
30 p-snatches on each of progressively heavier dumbbells
PC, men:
SC: heaviest bar @ 90% max, RX: 95, 115, 135, 155, RX+: 135, 155, 185, 205
PC, women:
SC: heaviest bar @ 90% max, RX: 65, 75, 95, 105, RX+: 95, 105, 115, 135
DB, men:
SC: work up to a heavy, RX: 30, 40, 50, 60, RX+: 40, 50, 60, 70 KB
DB, women:
SC: work up to a heavy, RX: 20, 30, 40, 50, RX+: 30, 40, 50, 60
After-Hour Accessory Agility/Pulling Strength Exercise
Agility: Set up cones and do a complex direction-change circuit
Strength: Ring support hold/ ring plank/ ring handstand holds. Spend 5 minutes on practice.
After
Accessory exercise, record workout results in Sugar WOD, clean/return equipment.
Before
Check 90% p-clean max. Get lifting belts out.
