Workout for 4-27-16

::: 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.