Power Cleans & "Mid-Line"...

1. Power Cleans
5 sets of 2 reps: 95#,115#,135#,135#,155#

Reps should be stop and go - no bouncing. You may drop the weight but do not rest between reps.

2. "Mid-Line"
2 rounds, NOT for time:
60 seconds of L-sits (break into as many sets as needed, but complete 60 seconds in the L-sit position)
30 Good Mornings, 45 lbs
60 Abmat sit ups
30 Back Extensions, 25 lbs.
Try to get each set straight, but the focus on deliberate, slow and controlled movements, NOT speed.