:30 Hollow Body Rocks
20 S-Leg DB RDLs (10 / side)
15 DB Goblet Squats
20 S-Arm DB Power Cleans (10 / side)
:30 Supermans w/ Pause
GET STRONG (13 Min)
Hang Power Clean
EMOM 6: 3 Reps
Rest 1:00
EMOM 6: 1 Rep
GET FIT (16 Min)
AMRAP 16 of:
15/12 Calorie Bike or Row
20 Toes to Bar (or knee raises)
15/12 Calories
20 Deadlift 115/75
15/12 Calories
20 Strict HSPU (or strict presses)
15/12 Calories
20 Thrusters 115/75
COMPETITORS EXTRA
5 Rounds for Time of:
30' HSW (or 3 wall-walks, or :30 static HS holds)
6 Bench Press 185/115
12 Alternating Pistols (or 18 air-squats)
12 Min Cap
ATHLETES NOTE:
1 min for 3 reps will seem tight at first, but you will be more than ready for the heavy single on the second half. Transition time from the machine to each movement should be nearly non-existent. Apply the same idea to your short trip back to the machine and you should do well.