Tri-Modal Conditioning, Sprint Interval Repeats
34 rounds for time, in teams:
1 power clean
2 shuttle sprints, 60’
3 burpees over bar
P-clean, RX: 185/115 P-clean, SC: 70-80% of 1RM
Execution: 2-man teams; take turns completing full rounds.
Weightlifting Strength/Stability Development
4-8 sets of 5 per leg
Hold kettlebells or dumbbells, Step onto plyo box, No jumping off other leg
After-Hour Accessory Exercise
After: Accessory exercise, record workout results in Sugar WOD, clean/return equipment.
Before: Calculate 70-80% of power clean 1RM.