Weightlifting Strength/Skill Development
Every 90 seconds for 9 minutes (7 sets), do this complex:
High-hang clean
Mid-hang clean
Mid-hang clean (vets: low-hang)
Tri-Modal Conditioning, MidLong Duration
“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
After-Hour Accessory Exercise, Upper & Lower Back Position
Upper back: Choose a favorite CrossOver Symmetry protocol.
Lower back: Romanian deadlifts, 3 sets of 12-15 heavy.
After
Accessory exercise, record workout results in Sugar WOD, clean/return equipment.
Before
Check results for 4-27-16 (this is a repeat); check clean max; wear shin protection, lifting shoes and knee sleeves.
