Weightlifting Strength/Skill Development
Work up to a heavy single on:
Thruster, from the floor
Monostructural/Weightlifting Conditioning, Mid-Long Duration
300 meter run
17 hang squat cleans
Rest for 30 seconds
HSC/THR: SC= light (<40% max), RX=75/55, RX+=95/65
After-Hour Accessory Midline/Strength Exercise
Midline: Accumulate 3:00 of face-up plank holds.
Strength: Bent-over barbell or Tbar rows, 4 x 10-12 reps heavy
Accessory exercise, record workout results in Sugar WOD, clean/return equipment.
Get knee sleeves, wrist wraps; check 40% h-clean max; get an empty bar for warmup.