11JUN10

Warm-Up:
DROM then,
3 Rounds of:
Max L-Sit (Point those toes and keep your legs straight, ideally parallel to the ground, but no less than a 45 degree angle. Go to your happy place and hold it as long as you can. You can use a dip bar or rings if you've got them; your back should not be supported)
5 Pull-ups (clapping if possible, clap hands above bar as you pull your body upwards)
5 Clapping Push-ups (if you can push whole body including feet off ground and clap hands then land going right into next push-up. If you cant get feet off ground just go for hand claps at max height)

Pratice:
Full Cleans: 1-1-1
Lets set a new 1 rep max for your full cleans. Remember you are trying to jump that bar as high as possible and then rapidly pulling yourself underneath the bar catching it in a full front squat. Keep your elbows high and forward as you stand that bar up.

Train:
"Annie" for time
50-40-30-20-10 reps of
Double unders
APFT Style Sit-ups
No explanations really needed here. I encourage everyone to attempt this with Double Unders but if you really really suck then do tuck jumps. If doing tuck jumps you must touch the front portion of your knees in mid air.
Time frame: 6-8 min (Stop at 8 min)
Comments: post your new 1 rep max for cleans and your training time
Post: stretch it out; quads/hammys; get on a foam roller if available