Long Tri-Modal Conditioning
“LP 2.0” – for time,
75 squat cleans
25 burpees over-the-bar
50 box jump-overs
25 calorie row
25 wall walks
Load, RX: 95/65
Load, SC: <50% of max (v light)
Height, box: 24/20
Gymnastics Strength Development
Muscle-Ups or Pull-Ups
4-8 sets of 3
Climbing
After-Hour Accessory Exercise
Midline: Accumulate 4 minutes of side-plank holds on forearms (2 minutes per side).
After: Accessory exercise, record workout results in SugarWOD, clean/return equipment.
Before: Check 50% of clean max; get wrist wraps, knee sleeves, lifting shoes PRN; check workout results for 4-05-16.
