Workout for 11-16-16

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.

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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