Weightlifting/Gymnastics Strength/Skill Development
Evens: 1 snatch, climbing
Then: Max pull-ups/muscle-ups
Odds: Rest & add load to bar
Weightlifting/Gymnastics Conditioning, Mid-Duration
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