Workout for 5/3/2017

Tri-Modal Conditioning, Short

From 0-10:00:
“Miami Vice”
 For time, 21-15-9:
 Calorie row or bike
 Pull-ups
From 10-20:00:

“Dexter”
 For time, 21-15-9:
 Hang power snatch
 Overhead squat

From 20-30:00:
“Burn Notice”
 For time, 21-15-9:
 Parallette pass-thrus
 Parallette burpees
Pull-ups: SC= assisted, RX= unassisted, RX+= C2B
HPS/OHS: SC=50% max (least), RX= 75/55, RX+ = 95/65

After-Hour Accessory Exercise

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

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

Before: Wear gymnastics grips & wrist wraps; check 50% of max OHS/hang power snatch.