Workout for 12-15-16

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

Weighted Step-Ups
 4-8 sets of 5 per leg
 Hold kettlebells or dumbbells, Step onto plyo box, No jumping off other leg

After-Hour Accessory Exercise

Midline: Accumulate 3 minutes of face-up planks.
Balance: Accumulate 3 minutes of single-leg balance (90 seconds each leg). Consider yoga poses

After: Accessory exercise, record workout results in Sugar WOD, clean/return equipment. 

Before: Calculate 70-80% of power clean 1RM.