Workout for 7/11/18

Gymnastics / Weightlifting Conditioning, Long Duration

“Randy 18’”
AMRAP 12:
21 Air Squats
12 Hang Power Cleans
21 Pull-ups
12 Weighted Sit-ups

Gymnastics / Weightlifting Conditioning, Long Duration

“Randy 18.A”
AMRAP 10:
15 Air Squats
6 Hang Power Cleans
15 Pull-ups
6 Weighted Sit-ups

After-Hour Accessory Strength/Midline Exercise

Strength: 3 sets of 8-12 reverse- grip shoulder presses with bar.
Midline: Accumulate 50-200 ab- bicycle reps.