Workout for 11-29-16

Long Tri-Modal Conditioning

“LP 2.0” – for time,
 75 squat cleans
 25 burpees over-the-bar
 50 box jump-overs
 25 calorie row
 25 wall walks

Load, RX: 95/65
Load, SC: <50% of max (v light)
Height, box: 24/20

Gymnastics Strength Development

Muscle-Ups or Pull-Ups
 4-8 sets of 3

After-Hour Accessory Exercise

Midline: Accumulate 4 minutes of side-plank holds on forearms (2 minutes per side).

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

Before: Check 50% of clean max; get wrist wraps, knee sleeves, lifting shoes PRN; check workout results for 4-05-16.