10 Squat Cleans (M – Body Weight/W – 2/3 Body Weight)

3 HSPU

15 GHD Sit-Ups

8 Squat Cleans

3 HSPU

15 GHD Sit-Ups

6 Squat Cleans

3 HSPU

15 GHD Sit-Ups

4 Squat Cleans

3 HSPU

15 GHD Sit-Ups

2 Squat Cleans

3 HSPU

15 GHD Sit-Ups

Post total time.

Coaching Tips: Scale load and movement to match your current fitness level.  If you are not familiar with the GHD Sit-Ups, you should only go back to parallel for this work out, do not go back to full extension, if even that is too much, do abmat sit-ups.  GHD Sit-Ups are serious business and have been known to cause Rhabdo in the uninitiated,  if this is you – Go Easy.

Congratulations to Melanie Alvarez for her successful completion of CFEC's Beginning Elements Classes.  Welcome to our world!