Weightlifting Strength Development Westside Barbell Transition
Box Back Squat, Wide-Stance
Work up to a max single (1RM)
Weightlifting/Gymnastics Conditioning, Short or Sprint
For time, 21-15-9 of:
Load: 225/155 or 50-70% 1RM
After-Hour Accessory Exercise
Strength: Snatch pulls from mid hang, 5 sets of 3, heavy, across.
Strength: Clean pulls from mid hang, 5 sets of 3, heavy, across.
After: Accessory exercise, record workout results in Sugar WOD, clean/return equipment.
Before: Check previous “Diane” score (this is a repeat).