Strength/Barbell Work

 

1a) 8x3 Clean Deadlift @ 80% of 1RM Clean

(There should be a 3 second pause above the knee)

 

1b) 8x ME L-Sit Hang

( Should be performed hanging from a pull up bar with legs brought parallel to floor so the body forms a capital L from a side view)

 

* Rest 90 seconds between sets. 3 clean deadlifts will be performed then immediately into max effort L-Sit Hang. Once the L-Sit is complete the 90 sec rest starts*

 

 

Conditioning

 

Double Tabata

 

8 Rounds

 

20 seconds ME hang power clean 95/65

Rest 10 seconds

20 seconds ME burpee

Rest 10 seconds

 

*Should be a total of 8 minutes. There will be 2 scores, one is all H.P.C and the other is all burpees*