Workout for 10-17-16

Tri-Modal Condition, Short-Mid

 12 calorie row
 6 hang power snatches
 6 overhead squats

Rest 2:00

 12 triple-unders
 6 burpees
 6 push-ups

Rest 2:00 

Weightlifting Strength Test

Overhead Squat:

After-Hour Accessory Exercise

Poster chain: Glute-bridges with barbell: 3 sets of 12 reps across. Go heavier than last week
Midline: Accumulate 100 ab crunches in fewest total sets.


After class: Do accessory exercise, record workout results, clean & return equipment. 

Before class: Obtain PVC or bar; get a jump rope; maybe get lifting shoes, wrist wraps, and knee sleeves. Figure 70% of 1RM hang p-snatch & OH squat.