POWER CLEAN

WOD
Power Clean
5-3-3-1-1-1
*Perform a set every 3:00

POST-WOD:
L-Sit (ring or boxes)
A. :10 On/:20 Off x 8 Rounds (inverse tabata)
OR
B. :20 On/:10 Off x 8 Rounds (tabata)

Front Scale to Back Scale for 8 Minutes (knees and elbows are BOTH locked out at all times--there is no slight knee bending)
Perform by increasing :03 each time (start in a front scale and lower the leg without touching the ground to reset while lowering the chest to the floor going right into a back scale--start the back scale counting once you're in a solid back scale)
EXAMPLE:
1 = Front Scale for :03 immediately into a Back Scale for :03, right and left leg  (if completed--rest as needed then increase to :06)
2 = Front Scale for :06 immediately into a Back Scale for :06, right and left leg  (if completed--rest as needed then increase to :09)
3 = Front Scale for :09 immediately into a Back Scale for :09, right and left leg  (if completed--rest as needed then increase to :12)
ETC...... until 8 minute timecap

Nick FiorilliComment