A) 12 minute EMOM:
Minutes 1-4: 5 touch and go power cleans each minute
Minutes 5-8: 3 touch and go power cleans each minute
Minutes 9-12: 1 power clean each minute
*Increase weight over the course of the 12 rounds
B) 6 rounds:
3 heavy deadlifts (315/225lb)-7 renegade row pushups (35/25lb)- 20 second L-sit hold (w/parallettes)
*L-sit hold is accumulated time, so athlete can hold it for 10 seconds, rest, and then hold remaining 10 seconds.
*L-sit options from hardest to easier:
legs straight above parallel, one leg straight, both legs tucked, hands on boxes instead of parallettes
365/245lb and 2 45lb plates stacked in front of parallettes, time stops any time feet touches plates
4 rounds of
Row 1000m/900m-12 burpees over the rower-16 kb goblet cleans (53/35lb)
Rest exactly 3 minutes after each round.