Power clean 5-3-3-1-1-1 reps
Practice L-sit for 10 minutes.
Practice front and back scales for 10 minutes.
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Most athletes can attempt the power cleans as prescribed. Newer athletes should start light and treat the early larger sets as practice. More experienced athletes should try for the heaviest load they can at each set of reps.
Get ideas for your L-sit practice here, and check out more tips on the front scale and the back scale.