Complete as many rounds and reps as possible in 10 minutes of:
5 hang power cleans
20-second L-sit hold
♀ 125-lb barbell
♂ 185-lb barbell
Post total rounds and reps to the comments.
Stimulus and Strategy:
Today’s workout is a weightlifting and gymnastics couplet. The loading of the barbell should be moderate to heavy. Performing singles is totally appropriate; however, if you are able to perform a few touch-and-go sets, get after it. For the L-sit holds, choose a variation that allows you to complete your holds in 3 sets or fewer. Expect the fatigue of your hip flexors and your abdominals to make the hang power cleans more difficult.
Intermediate option / Complete as many rounds and reps as possible in 10 minutes of:
5 hang power cleans
20-second L-sit hold with knees bent
♀ 95-lb barbell
♂ 135-lb barbell
Beginner option / Complete as many rounds and reps as possible in 10 minutes of:
5 hang power cleans
20-second plank hold
♀ 55-lb barbell
♂ 75-lb barbell