Strength:
A. Bench Press 8.6.4.2
A2. Pendlay rows 4 sets of 5 reps
A3. L-sit holds 4 sets of:
level 1: hang L sit hold for 30 seconds
level 2: p-bar l sit hold - 30 seconds
level 3: ring l sit hold- 30 seconds
3 rounds for time:
50 dbu
21 lateral burpee bar hops
7 power snatches
level 1: 2:1 singles, 65/45
Level 2: 3:1 singles, 95/65
Level 3: dbu, 135/95
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