Weightlifting/Gymnastics Conditioning, Mid-Duration

“Wallflower”
5 rounds for time:
5 hang power cleans
8 wall walks

Monostructural Power Development/Conditioning

“Boat Float”
12 rounds for time, in teams:
15-calorie sprint (men)
12-calorie sprint (women)

Before class:
Calculate 70-80% of HPC max.
Wear wrist wraps, lifting belts.
Get an empty bar for warmup.

During class: Need a wall walk space/box, loaded bar, teammate and rower.

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