Scaling: Reduce the load so you can perform multiple reps unbroken and complete all the reps in less than 8 minutes. Athletes less familiar with Olympic lifting should take time to drill the mechanics of the snatch and reduce the load and reps.
Intermediate Option: Experienced athletes should attempt this workout as written, with an 8-minute timecap.
Scaling: This longer workout contains large sets of each exercise. Reduce the number of reps so each round can be completed in less than 10 minutes. While breaks will be needed to get through each set, scale down to avoid total failure and encourage consistent movement.
Intermediate Option: 3 rounds for time of: Run 800 meters 20 pull-ups 30 push-ups 40 squats
Beginner Option: 3 rounds for time of: Run 400 meters 15 ring rows 20 assisted push-ups 25 squats
Practice L-sit for 10 minutes. Practice front and back scales for 10 minutes.
Post loads to comments.
Scaling: 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.