Tri-Modal Conditioning, Mid-Long Duration

“Josh D’s Six-Rounder”
  6 rounds for time:
   6 squat cleans
   6 over-bar burpees
   200 meter run
Cleans: SC=60-65% 1RM… RX= 135/95… RX+ = 185/110

Weightlifting Strength Development Progressive Series- Week 2 of 4

Shoulder or Push Press- Sets of 3
Load:
   Set 1: 3 x 67%
   Set 2: 3 x 76%
   Set 3: Max reps x 86%

After-Hour Accessory Exercise, Midline and Anterior Chain

Midline: Parallette knee-raise-to-L-hold, 3 sets of 10.
Anterior Chain: Supinated curls w/ d-bells, 3 sets of 10 per arm.

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

Before
Get empty bar for WU; check 60-65% clean max and 67/76/86% press maxes; wear knee sleeves; check 2-12-16 workout results (this is a repeat).