Weightlifting/Gymnastics Conditioning, Mid-Long Duration
“Clay”
AMRAP 7:
3 squat cleans
9 rope climbs
3 minutes’ rest, then…
“Zen”
AMRAP 7:
3 squat cleans
4 pistols
9 pull-ups
3 minutes’ rest, then…
“Aggie”
AMRAP 7:
3 squat cleans
5 deadlifts
9 over-bar burpees
Clean: SC=60-70% max, RX=135/95, RX+=185/120
Pull-ups: SC=assisted, RX= unassisted, RX+=chest to bar
Pistols: SC=assisted, RX=unassisted
After-Hour Accessory Speed/Power Exercise
Speed: Do 10 x 15” max-effort rowing sprints as EMOM.
Power: Max height box jump, weighted with vests if able
After
Accessory exercise, record workout results in Sugar WOD, clean/return equipment.
Before
Check 60-70% max clean & wear lifting shoes, gymnastics grips, rope climb protection.
