Weightlifting/Monostructural Conditioning, Short-Sprint Duration
“Foundations 4 (Re-test)”
4 rounds for time:
5 power cleans
5 front squats
10 kettlebell swings
100-meter run
PC/FS: SC=60% max clean, RX=135/95, RX+= 185/115
KBS: SC=easily unbroken, RX= 53/35, RX+= 70/44
Gymnastics Conditioning, ShortMid Duration
“Pop ‘N Fresh”
For time:
50 pull-ups
50 sit-ups, GHD
Murph-style. Partition reps.
Pull-ups: SC=assisted, RX=unassisted, RX+ = C2B
Sit-ups: SC= floor, RX/RX+= GHD
After-Hour Accessory Strength & Power Exercise
Power: Do 20 broad jumps for max distance.
Power: Throw a slam-ball as far as possible in 20 throws.
After
Accessory exercise, record workout results in Sugar WOD, clean/return equipment.
Before
Check 60% max clean; get a light med-ball; wear knee sleeves & gymnastics grips; check last Foundations 4 score.