Buy In
5 x 15 sec L-sit hold on the P's
Scale to 1-leg tucks, 2-leg tucks, L-hang on pullup bar, etc.
Flex everything from "toes to nose".
Proper position is heels above hips.
Measure proper cubit width for your P holds. P's should be width of elbow to fingers.
A WOD
Hang Power Clean
3, 3, 3, 3, 3
Increase weight each round if possible.
Complete each set without grounding the bar.
Work with a partner (or two) on the bars using similar weight.
B WOD
30 Med Ball cleans for quality (not time)
Take the opportunity to slow things down a bit and learn proper technique.
Cash Out
30 Strict hollow body pullups
Get'em done!
Optional Strength WOD (Independent)
Deadlift: Reps of 5, 3, 1 @ 75%, 85%, and 95% of your training max.
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