Tri-Modal Condition, Short-Mid

“High-Tech”
AMRAP 7:
12 calorie row
6 hang power snatches
6 overhead squats

Rest 2:00

“Low-Tech”
AMRAP 7:
12 triple-unders
6 burpees
6 push-ups

Rest 2:00

Weightlifting Strength Test

Overhead Squat:
1-1-1-1-1-1-1

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.