Weightlifting Strength/Skill Development
Every 90 seconds for 10:30 (9 sets), work up to a daily max in
the following complex:
Mid-hang clean
Mid-hang clean
Jerk, push or split
Weightlifting/Gymnastics Conditioning, Mid-Duration
“Billy P”
For time – Murph-style
30 muscle-ups
30 hang squat cleans
After-Hour Accessory Exercise
Midline: Accumulate 3 minutes of face-up planks.
Balance: Accumulate 4 minutes of single-leg balance (2 minutes each leg). Consider yoga poses.
After class: Accessory exercise, record workout results in Sugar WOD, clean/return equipment, check for progress vs 8-24-16.
Before class:
Calculate: 70% of hang clean max
Obtain: Empty bar for warm up
Wear: Lifting shoes, knee sleeves, wrist wraps, gymnastic grips
Check: 8-24-16 workout results
