Workout for 12/19/16

Weightlifting Conditioning, Short

 3 hang snatches
 6 overhead squats
Load: 205/135 or 80%+ of max

Gymnastics Conditioning, Short

 9 toes to bar
 12 lateral bearcrawl (12’ ea)

Monostruct Conditioning, Short

 15/12 calorie row
 18 double-unders

After-Hour Accessory Exercise

Midline A: Accumulate 50 GHD sit-ups. Do weighted if able.
Midline B: Accum. 50 GHD back extensions. Do weighted if able

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

Before: Calculate 80% of hang snatch 1RM; wear wrist wraps; get empty bar or PVC (warmup).