Skill

EMOM for 10 Minutes
[Odd] :30 Seconds of Strict Pull-Ups
[Even] :30 Seconds of L-Sit

Today’s skill work is 10 intervals of :30 seconds work and 30 seconds rest of strict pull-ups and L-Sit, alternating between each movement. The strict pull-up is one the best upper body strengthening exercises that we have and should not be taken lightly. Take as many sets as you need to and complete as many reps as possible during that time.  If you are someone who does not quite have a strict pull-up yet try to progress to a lighter band or attempt jumping pull-ups with a slow lower down.  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.

WOD

5 Rounds for time

7 Hang Squat Clean 155/105 lb
21 Sit-Ups

Workout notes: This workout has a heavier barbell movement paired with a higher rep bodyweight movement.  With the hang squat squat clean you will want to work with a weight light enough you could string together multiple reps in a row. For each rep you will need to bring the bar below the hip crease and then ride it down into the bottom of your squat. Practice keeping your elbows up through the entire range of the squatting portion of the movement.