Warm-up:
400 meter run
20 walking lunges w/plate o/h
10 Hang cleans with the bar
10 Power Cleans with bar
10 Squat Cleans with bar
10 Front squats with bar
Strength:
Clean Pull: 1x10 70% 1x8 75% 1x8 80% 1x8 85%
6 rounds for time of: 5 Squat Cleans, 125/85 lbs 10 Pull-ups Row, 200 m or 100 single jump ropes Partners alternate rounds: Partner #1 completes one full round, while partner #2 rests. Once partner #1 finishes they switch. At any time during the rest period, the partner resting can make one attempt at a max L-sit. This partner records the L-sit time and switches with their partner once their partner completes their round of the exercises above. use Boxes for L-sit. The score for this workout is the total time taken to complete 6 rounds as a team minus the sum of all 6 max L-sits.
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