Workout for 3/28/2017

Monostructural/Odd Object Conditioning, Mid-Duration

“Street Smart”
 AMRAP 16:
 300 meter run or row
 20 dumbbell power snatches

Run: SC=200 meters, RX=300 meters, RX+= 400 meters
P-snatch: SC=40/25, RX=50/35, RX+= 60/40.

Weightlifting Strength Test Under Fatigue

After the metcon, 10:00 to find:
 2-rep max overhead squat
 1-rep max overhead squat
 Working from the rack.

After-Hour Accessory Exercise, Upper & Lower Back Position

Upper back: Choose a favorite CrossOver Symmetry protocol.
Lower back: Good mornings w/ bent knee, 3 sets of 12-15.

Accessory exercise, record workout results in Sugar WOD, clean/return equipment. 

Check previous bests on OHS; get lifting shoes and wrist wraps as needed for max OHS.