Weightlifting / Gymnastics Conditioning, Mid-Duration
“Justified”
AMRAP 12:
30 deadlifts
20 overhead squats
10 pull-ups or 10 dips*
Weightlifting Strength Test Under Fatigue
9:00 to a max snatch, any style
3 scores:
Best snatch by 3:00
Best snatch by 6:00
Best snatch by 9:00
After-Hour Accessory Agility/ Pre-Hab Exercise
Agility: Depending on ability, accum 20-500 double-unders.
Pre-Hab: Do 5 rounds of 20 seconds per arm of band- resisted shoulder IR/ ER with the arm at 90 degrees.
