 The moment that the hips reach full extension...the elbows are still straight!
 AMRAP: 20
Stimulus and Strategy: Today’s workout is a unique effort. It’s hard to measure or quantify the work being accomplished when we perform a static hold, but that doesn’t mean it isn’t challenging or productive. As you will see, static holds challenge the stamina of our muscles and our drive to mentally overcome negative thoughts. Most athletes can maintain the structure of this workout. Choose static hold modifications that allow you to hold for 20-30 seconds at a time. Rest as needed between movements and sets. Scaling: To reduce the complexity of the handstand hold, consider holding a pike position with your feet on a box or the floor. For the L-sit hold, bending your knees will make the movement easier. For the chin-over-bar hold, consider using a band or putting your feet on a box. In case of injury or limitation, hold a single dumbbell overhead in place of the handstand hold. For the L-sit hold, perform a seated leg lift with one or both legs. For the chin-over-bar hold, use a pair of rings like you would to perform ring rows; pull the rings to your chest and hold at your chest. Coaching cues: In the squat hold, challenge yourself to hold an active position. This means finding a bottom position where your back is neutral, knees are in line with your toes, weight is balanced in your feet, and your hip crease is below your knees. Resources: The Handstand Hold The L-Sit Plank Variations The L-Sit at Home Gymnastics Course Hollow Body Position 
 AMRAP 8:
1 Minute DU 1 Minute Burpees Rest 2 Minutes AMRAP 8: 1 Minute Bike Calories 1 Minute Strict Pull-ups Rest 2 Minutes AMRAP 8: 1 Minute Row Calories 1 Minute Wallballs (20/14) * Score: 3 Sets of Total Reps 
  Clean & Jerk
Touch and go at the floor only. Even a re-grip off the floor is a foul. No dumping. Use the same load for each set. Rest as needed between sets. Stimulus and Strategy: Most athletes should perform this benchmark workout as written. All athletes should focus on maintaining mechanics and consistency while increasing the loading. Warm up by adding weight slowly, ensuring you can maintain great technique prior to adding additional load. For the set of 15 reps, find a weight you feel confident performing for 10 reps. In the set of 15, reps 1-7 should be no problem, reps 8-12 will take some focus and challenge your barbell stamina, and reps 13-15 should challenge your mental fortitude and barbell technique as you get tired. Scaling: Reduce the loading of the barbell to maintain the safety and integrity of the movement. To reduce the complexity of the movement, reduce the loading and perform a hang clean and push press. Newer athletes should ignore the touch-and-go requirement and instead take a few seconds to establish a sound setup position. In case of injury or limitation, use a dumbbell or pair of dumbbells. Use a hang power clean instead of a pull from the floor. If there is an overhead limitation, perform the clean only. Coaching cues: Think of the clean and jerk as two jumps. The first jump gets the barbell to the shoulders and the second jump gets the barbell overhead. Video Resources: The Clean and Jerk The Power Clean and Split Jerk Workout Tips for Gwen From 220821 
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