Workout for 3/15/2017

Weightlifting/Gymnastics Conditioning, Mid-Long Duration

“Clay”
 AMRAP 7:
 3 squat cleans
 9 rope climbs

3 minutes’ rest, then…

“Zen”
 AMRAP 7:
 3 squat cleans
 4 pistols
 9 pull-ups

3 minutes’ rest, then…

“Aggie”
 AMRAP 7:
 3 squat cleans
 5 deadlifts
 9 over-bar burpees

Clean: SC=60-70% max, RX=135/95, RX+=185/120
Pull-ups: SC=assisted, RX= unassisted, RX+=chest to bar
Pistols: SC=assisted, RX=unassisted

After-Hour Accessory Speed/Power Exercise

Speed: Do 10 x 15” max-effort rowing sprints as EMOM.
Power: Max height box jump, weighted with vests if able

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

Before
Check 60-70% max clean & wear lifting shoes, gymnastics grips, rope climb protection.