Strength
3 Rounds
L sit variation x :10-:30
Ring Row x 8-10
Snatch Grip Straight Arm Bent Row x 10-15 at a 21X1 tempo
Notes
The L Sit can be performed from the parallettes, between two boxes, between two benches, or with your hands on the floor. Having your hands on the floor is the hardest variation and should only be attempted once you can do the full L-sit for extended holds from the parallettes or other elevated surfaces.
L sit holds can be modified by tucking one or both knees.
If you find this movement particularly challenging you may perform it on the parallettes with both knees tucked and [feet touching the ground. As this becomes less difficult you can start lifting each foot off of the ground for a few seconds without sacrificing your support position. You can then likely progress to the tuck hold shown before.
Pick a variation that allows you to get between :10:-30 seconds. Once you can hold a variation for :30 try to make proceed to a harder variation by either untucking the leg(s) or by going with hands on the floor.
**For the upper body work:**
Pick a ring row variation that makes for a challenging 8 to 10 reps. Elevated your feet and add weight if you have to.
Your straight arm bent over rows should be performed with a weight that allows you to achieve the prescribed rep range without cheating the movement by bringing your torso into a more vertical position. The 21X1 tempo means you will sweep the bar into the hip, hold for one second, then take 2 seconds to control the swing back away from the hip.
Conditioning
6 rounds
12-15 calories
7 hang power cleans
5 burpees over the bar
15 minute cap
Notes
The metcon today is 6 rounds of calories, hang power cleans, and burpees over the bar. Your score is the time it takes to complete 6 rounds or rounds and reps completes at the 15 minute time cap.
Calories should take no longer than about a minute. If this sounds unsustainable for 6 rounds, consider lowering the calories to 10-12.
Hang power cleans should be light-moderate. The goal is to stay unbroken for most of the workout, but you may break the last 2 rounds.
Burpees over the bar should take no longer than :20. If this sounds aggressive, do regular burpees instead of burpees over the bar.
This is a good practice in pacing. It will be tempting to take the first few rounds at a fast pace. Stay under control in the beginning and push the last 2 rounds or so if you can.