A. Cleans – 5×3@78-80% (increase the weight from last week. Focus on speed (through the middle, and in getting under the bar), and a solid, upright catch position.
B. 20 DB (wo)manmakers for time. Compare to Dec 8 2015, April 27 2015, Sept 9 2014, Mar 11 2014, Nov 20 2013, or Jul 15 2013.
C. 3 sets of 3-5 dragon flag/body lever negatives (aim for 10 seconds each). Please note that this requires a lot of core strength to do properly (legs straight, hollow body position). You do not need to do this raised up – just work on the floor. Scale the movement by bending one or both knees, and by going into a tuck on the way up. Another scaled option is to do a knee raise on the pull-up bar, extend one or both legs, and do a slow negative there.