Workout for 4/26/2017

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.

Accessory exercise, record workout results in Sugar WOD, clean/return equipment. 

Check results for 4-27-16 (this is a repeat); check clean max; wear shin protection, lifting shoes and knee sleeves.