Warm Up:
5 Minutes:
10 Leg Swings / Side
5 Sit-ups
10 PVC Sumo Deadlifts
5 Muscle Cleans
Skill Work:
2 Sets x 5 Sumo Deadlifts (warm-up weight)
5 Sets x 3 Sumo Deadlifts (increasing weight)
WOD:
AMRAP 10:
:30 L-Sit (from floor)
10 Odd-Object Cleans
Intermediate and Beginner:
AMRAP 10:
:30 Seated L-Sit
10 Odd-Object Cleans
Alternate Workout:
AMRAP 10:
15 Strict Sit-ups (no arm swing)
10 Muscle Cleans (135/95#)
Movement scaling options:
L-Sit: Seated L-Sit, L-Sit on Box
Odd-Object Cleans: Loading
Cool down:
3 Sets:
100m DB or KB Front Rack Carry
100m DB or KB Farmer Carry