1A) Power Cleans 5×3@70% of 1RM Clean
Rest 30 seconds
1B) L-Sit 5×30 seconds
Rest 60 seconds

L-Sit progression: Hollow Out, Tuck Sit on Bars or Parallettes, L-Sit on Bars, L-Sit on Rings

2) 3 Rounds for time (15 min cap):
300M run
20 KBS (53/35)
30 Abmat situps


Hang snatch – 3RM then 2×3@90% of 3RM
Don’t go to failure, just find heavy set of 3 at or near your 3RM. You will go heavier next week.

%d bloggers like this: