Power clean
5-3-3-1-1-1 rep

You’ll have 10 minutes to build to a heavy, challenging set of 5 touch and go power cleans. Rest 2-3 minutes between sets and increase weight every set. As the weight gets heavier you should be catching the weight lower, just ensure your hips stay above parallel for it to count as a power clean.

L-sit practice
20 sec hanging L sit
20 sec rest
20 sec floor/parallette L-sit
1 minute rest
5 rounds
10 minutes

Front and back scale practice
10 minutes