Skill

Tabata L-Sit
Tabata Superman Hold

Perform a full Tabata(8 rounds) interval for both movements. Rest 1 Minute between movements.

Scale the L-Sit to a method that lets you keep your legs elevated for more than a few seconds.  You can try them with one leg tucked or both.  Working on the floor and essentially performing a seated leg raise may be the best option if you are just starting out with this movement.  The closer your hands are to your feet, the hard the movement will be.  Athletes who have established this skill can make the movement more difficult by using the P-Bars or rings. The superman hold will be an easier position for most folks to get into but still provides a challenge.  Hold the position for as long as you can without breaking.

WOD

3 Rounds for Time

15 Hang Power Clean 135/95 lb
10 Front Squat 135/95 lb

Workout notes: Today’s entire workout will be performed with a barbell so there is no other movement to naturally break up your reps.  Going unbroken is not required but for both movements you should be able to complete each round in a few sets.  Be sure to plan on resting a moment before you transition into the front squats so you do not have to do any extra cleans!