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
AMRAP 12
200 m run
10 power cleans
10 front rack reverse lunges
10 burpees over the bar
Notes
Today’s workout is an AMRAP of running, power cleans, lunges, and burpees over the bar. Your score is the total rounds and reps completed across the twelve minutes.
The run should take no longer than 1:30. If this sounds like an aggressive pace, you can lower the distance to 150 m.
You will use the same weight for the power cleans and front rack lunges. It should be a light-moderate weight that allows for touch and go sets of power cleans and unbroken lunges.
Burpees over the bar should take no longer than about 1:00. You may lower the number of burpees to 8-9 or do regular burpees.