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.