With an empty bar or PVC:
4 Hang muscle cleans
4 Hang power cleans
4 Strict presses
4 Power cleans
4 Jerks (push or split OK)
A. Strength: 3 Position Clean + Jerk (15:00)
Build up to a heavy complex of:
1 High Hang Clean + 1 Hang Clean + 1 Clean + 1 Jerk
(Power or full OK for all cleans)
Rx = 185/125
Time Cap: 15:00
I recommend a similar method of partitioning the sets as the usual 12/9/6 scheme.
8/1, 5/1, 3
Extra Credit: GHD Sit Ups/Hold (4:00-8:00)
first half of the TABATA (4 rounds) Alternate between: GHD SUs and Horizontal Holds (face up).
second half of the TABATA (4 rounds) Alternate between: GHD Back Extensions and Horizontal Holds (face down)
If you're super badass, rest 2:00 minutes and repeat
The combination of dynamic flexion/extension and the static of the holds does a remarkable number on your core; excellent for building strength and stability through your midline as well as and getting you that much closer to a sexy 6-pack. Get tough and go for it!
When the WOD is so LIT you do whatever that guys is doing.
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