Tri-Modal Conditioning, LongDuration

“Row & Throw for A-Fusaro”
For time:
1000/850-meter row
50 wall-balls
30 power cleans
20 overhead squats
30 power snatches
50 pistols
1000/850-meter row
Medball: SC=light, RX=20/14, RX+= 30/20
Power Clean/OHS/Power Snatch: SC=50-60% least, RX=95/65, RX+= 135/95

After-Hour Accessory Strength Exercise

Strength: Bear hug a heavy ball/plates for 2-3 total minutes.
Strength: Pull a sled 300 meters.

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

Before
Check 50-60% power snatch, power clean, overhead squat; get warmup PVC