Skill:

0:30 Hollow hold into 10 hollow rocks

1:00 Rest

0:30 Arch hold into 10 arch rocks

1:00 Rest

20 Hollow/arch swings on bar

 

3 Sets for quality

 

Conditioning:

As many rounds as possible in 12 minutes of the following:

4 Power cleans (155/103)

4 Burpees-over-bar

4 Box jumps (30/24″)

 

For score

 

 

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