Tri-Modal Conditioning, Short
From 0-10:00:
“Miami Vice”
For time, 21-15-9:
Calorie row or bike
Pull-ups
From 10-20:00:
“Dexter”
For time, 21-15-9:
Hang power snatch
Overhead squat
From 20-30:00:
“Burn Notice”
For time, 21-15-9:
Parallette pass-thrus
Parallette burpees
Pull-ups: SC= assisted, RX= unassisted, RX+= C2B
HPS/OHS: SC=50% max (least), RX= 75/55, RX+ = 95/65
After-Hour Accessory Exercise
Strength: Bear hug a heavy ball/plates for 2-3 total minutes.
Strength: Pull a sled 300 meters.
After: Accessory exercise, record workout results in Sugar WOD, clean/return equipment.
Before: Wear gymnastics grips & wrist wraps; check 50% of max OHS/hang power snatch.
