Tri-Modal Condition, Short-Mid
“High-Tech”
AMRAP 7:
12 calorie row
6 hang power snatches
6 overhead squats
Rest 2:00
“Low-Tech”
AMRAP 7:
12 triple-unders
6 burpees
6 push-ups
Rest 2:00
Weightlifting Strength Test
Overhead Squat:
1-1-1-1-1-1-1
After-Hour Accessory Exercise
Poster chain: Glute-bridges with barbell: 3 sets of 12 reps across. Go heavier than last week
Midline: Accumulate 100 ab crunches in fewest total sets.
After class: Do accessory exercise, record workout results, clean & return equipment.
Before class: Obtain PVC or bar; get a jump rope; maybe get lifting shoes, wrist wraps, and knee sleeves. Figure 70% of 1RM hang p-snatch & OH squat.
