10 PVC dislocates
Lead by trainer, with a barbel in a clean grip:
5 Hang to high pull
5 Hang muscle clean
5 Front squats
5 Hang power cleans
5 Hang squat cleans
30 Power cleans (select the weight)
Record your time in the comments.
Select a weight that is heavy enough to require you hit it in singles, but light enough to allow a quick regrip before pulling the next rep.
7 Deadball or sandbag bear hug squats
Max L-sit hold
The total number of seconds in the L-sit is your score.
Record the weight of the sandbag/deadball in comments.