Workout for 12-2-16

Weightlifting/Gymnastics Strength/Skill Development

EMOM 10:
Evens: 1 snatch, climbing
Then: Max pull-ups/muscle-ups
Odds: Rest & add load to bar

Weightlifting/Gymnastics Conditioning, Mid-Duration

“Adam G”
 5 rounds for time:
 10 power snatch
 10 handstand push-ups

After-Hour Accessory Exercise

Mono power: Wind sprints. 10 sets of 50m sprint + walk back.
Strength: Glute bridges with barbell, 3 sets of 12 across.


After: Accessory exercise, record workout results in SugarWOD, clean/return equipment. 

Before: Check workout results
for 4-08-16 (this is a repeat).
Calculate 50-60% of snatch 1RM.
Wear gymnastics grips, lifting
shoes, wrist wraps, knee sleeves