Tri-Modal Conditioning, Long Duration
“Sean C1”
For time, 21-15-9:
Calorie row
Burpees over the rower
“Sean C2”
For time, 21-15-9:
American kettlebell swing
Russian kettlebell swing
“Sean C3”:
For time, 21-15-9:
Deadlift
Clean & jerk
KBS: RX=70/44; scale to allow at least the first round unbroken.
C&J, RX: 95/65; SC: <50% push jerk
After-Hour Accessory Exercise
Midline: Accumulate 4 minutes of face-down Chinese planks.
After: Accessory exercise, record workout results in Sugar WOD, clean/return equipment.
Before: Get a light Kettlebell for the warmup; wear wrist wraps as desired; check 50% of push jerk max
