Workout for 1/18/2017

Tri-Modal Conditioning, Long Duration

“Sean C1”
 For time, 21-15-9:
 Calorie row
 Burpees over the rower

“Sean C2”
 For time, 21-15-9:
 American kettlebell swing
 Russian kettlebell swing

“Sean C3”:
 For time, 21-15-9:
 Deadlift
 Clean & jerk

KBS: RX=70/44; scale to allow at least the first round unbroken.
C&J, RX: 95/65; SC: <50% push jerk

After-Hour Accessory Exercise

Midline: Accumulate 4 minutes of face-down Chinese planks.

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

Before: Get a light Kettlebell for the warmup; wear wrist wraps as desired; check 50% of push jerk max