2 Rounds for quality of
12 GHD sit ups
10 – 20 Reverse hypers or
5 Hip extenstions
5 Back extensions
5 Rounds for quality of:
Hang power clean x 3 reps
Front rack hold :08
Hang power clean x 3
RDL with PVC pipe up to the minute
Suggested weights 95#(65#)
Clean and Jerk 1 rep max retest
Take 20:00 – 25:00 to build to a 1 rep max clean and jerk
Compare to 4/13/23
