Weightlifting/Monostructural Conditioning, Long-Duration
For time, in teams of 2:
30 snatches, light
26 barbell lunges
22 snatches, lite-medium
18 barbell lunges
14 snatches, medium
10 barbell lunges
6 snatches, heavy
2 barbell lunges
Between every set: 100 dubs / 2x singles / ½ attempts.
The lunge weight is the same as the snatch weight right before it.
The heaviest bar should be 80-90% of 1-rep max snatch.
After-Hour Balance & Midline Accessory Exercise
Strength: Ring pushups or ring HSPU, 4 x 8-10 difficult.
Midline: Reverse hypers, 4 x 12-20 with medium-heavy load.
Accessory exercise, record workout results in Sugar WOD, clean/return equipment.
Check 80/90% of snatch max; get lifting shoes, knee sleeves, and jump ropes ready.