5 rounds of:
3 Hang power clean @ (up to) 70% of power clean 1RM
15 Push-up (Scaled to ability in each round)
Rest as needed following push-up in each round (3 + 15 = 1 round). If a lifting set requires interruption, make as minor an adjustment as needed to perform the next uninterrupted.
Advanced push-up suggestions include: Dynamic push-up, ring push-up, Hindu push-up.
Then, 3 rounds of:
1 minute Airdyne (Forward)
1 minute Airdyne (Arms only)
12 Elevator sit-up @ (up to) 1/4 BW
Goal is completion of elevator with as close to 1/4 bodyweight as position allows. Movement may be weighted with kettlebell, sandbag, weight vest, bumper plate, medicine ball, or any combination of.
Reminder! (Almost) all movements referenced above are demonstrated and noted on our Movement Library. Please use them to your advantage! No guessing!