Tri-modal Conditioning, Long Duration
“The Educator”
AMRAP 21, in teams of 2:
21 hang power snatches
81 double-unders
21 pull-ups
81 double-unders
21 1-arm overhead lunges
81 double-unders
21 toes to bar
HPS: SC=55-65% max, RX=115/ 75, RX+= 135/95
Jump rope: SC=160 singles or 40 attempts, RX/RX+= 81 doubles
1AOHL: SC=medium wt, RX= 50/35, RX+= 70/44
Strength/Midline Exercise
Strength: 3 sets of 8-12 reverse-grip shoulder presses with bar.
Midline: Accumulate 50-200 ab-bicycle reps.