How are everyone’s L-sits going?
Warm-up
Spend 2 minutes in Z1
Then, 2 rounds
10 deadlifts
10 hang cleans
10 front squats
10 S2OH
Mobility
Spiderman, pigeon and bottom of the squat
Strength
Power clean – find a heavy single
Really push the limit here. Finding a new 1RM will significantly change how the workout is going to go. Proper footwork and catch position is going to increase your chances at successfully making a lift. Warm-up properly and emphasize mechanics from the beginning.
WOD
“CFP power benchmark”
1 round; AFAP
30 power cleans
30 OtB burpees
30 cals AB
*the power clean should be as close to 80% as possible. Anything light enough where you can link them together is too light.
Accessory Work
Banded pull throughs – accumulate 80
Banded ab crunches – accumulate 80
