::: Weightlifting Strength / Skill :::
Every 90 seconds for 9 minutes (7 sets), do the following complex:
High-hang clean
Mid-hang clean
Low-hang clean
Climbing. Work up quickly to a heavy or max complex. Squat clean, power clean + front squat, or power clean, based on skill & preference.
::: Tri-Modal Conditioning, Long :::
“Hartman G” – for time,
2 rope climbs
100 meter run
37 handstand push-ups*
2 rope climbs
100 meter run
27 pull-ups
2 rope climbs
100 meter run
4 hang squat cleans
17-minute time cap.
Load for hang squat cleans: 245 for men, 165 for women, or something HEAVY; at least 80% of today’s heaviest clean complex.
::: Accessory Midline Exercise, After the Hour :::
Accumulate 30 banded good mornings.
Accumulate 30 GHD back extensions.
