Workout 11 - Cleans and Sit Ups

5 Rounds

10 Hang Power Cleans

10 GHD Sit Ups*

General Warm Up

3-5min of Cardio of Choice, followed by…

3 Rounds

5 PVC Pass Throughs*

5 PVC Deadlifts*

5 PVC Good Mornings*

5 PVC Squats (Overhead or Arms Out)*

:15 Hollow Hold - Alligator Roll to - :15 Arch Hold

5 Burpees

*PVC Drills

Specific Warm Up

• Barbell: Do one set of 10 Hang Power Cleans with an empty bar, then a few sit ups. After that, take 2-3 rounds of the following to work your way up to your weight for the day:

5 Hang Power Cleans

3-5 Sit Ups

• Dumbbells: If you have multiple dumbbell weights, work your way up gradually. If you only have one set of dumbbells and they are the ones you are using for today’s workout, warm up with one or two rounds of this before working up to double dumbbells:

5 Hang Power Cleans - Right Arm

3-5 Sit Ups

5 Hang Power Cleans - Left Arm

3-5 Sit ups

Workout of the Day

5 Rounds

10 Hang Power Cleans

10 GHD Sit Ups*

*If no GHD is available, use V-Ups, Weighted Sit Ups, or any sit up variation you like.

At Home Version

5 Rounds

10 Double Dumbbell Hang Power Cleans

10 Weighted Sit Ups*

10 V-Ups

*Sub in any Sit Up variation that works for you.

Accessory Work

Dumbbell Squats: 3 - 4 x 10 - 15

Cool Down / Stretching

Hold the following stretches for 1-2min each:

• PVC T-Spine Stretch

• Saddle Pose