3 x 3 @ 75-90% of 1RM
3 x 5 @ (up to) 75% of 1RM
Rest as needed between sets. If a set requires interruption make as minor an adjustment as needed and re-do it uninterrupted. When scheme is listed as “3 x 5″, it always refers to “Sets” x “Reps”.
And then, 4 rounds:
Hammer position and mechanics in all movements, and attempt to take no rest outside of the designated :20 sec. per round.
*If :20 sec. L-sit is old news, hold for max duration in rounds 1 and 3.