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Warm Up

AMRAP 5 Minutes: 15 Medball Squat Cleans, 12 Empty Bar Hang Clean and Jerk, 50 Single Unders, :30 Plank Hold

Lower the bar to at least the knee for the clean and jerks. Nothing too fancy in the warm up today – we want you to have plenty of time to get after the workout, cool down a bit, and then still have some time to focus on the L-Sit. The coach can even reverse the order today if they’d like, but the focus is the conditioning.

Mobility Recommendation: Banded Front Rack Stretch, 2:00/side


AMRAP 17 Minutes: 100 Double Unders, 30 Wall Balls (20/14), 15 Clean and Jerks (135/95)

Scale the barbell weight to allow for consistent singles. A good gauge for attempting to do this workout RX is a sub 5 minute “Grace” time. For the double unders, consider a time cap for each round for those who have inconsistent double unders.


10 Minutes of L-Sit Practice

With whatever time remains at the end of class (ideally 10 minutes),  practice the skill of L-sits. These will be very challenging or even impossible for some, so be prepared to scale to a bent knee variation or even a plank.



Team Workout