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A. 5 x (2 low hang cleans + 1 jerk), rest 90 sec.

Low hang = just off the floor.

B. 3 rounds, not for time: 8 seated DB press, 8 single leg DL (per leg), 8 deck squats.

Negative (lowering) of the DB press should be slow (3 sec). Deck squats can be done one-legged if possible.

C. 3 x ME (max effort) hollow hold, alternating with ME arch hold


Last call for skipping ropes! If you want one, let me know. You should have gotten the e-mail about this — if you didn’t, also let me know. I’ll likely put in the order tomorrow morning, and will send out an e-mail giving you your total amount.