Skill Work:

5 rounds:

0:30 Hollow hold

0:30 Rest

0:30 Hollow hold on bar

0:30 Rest

 

Conditioning:

12 Min AMRAP of:

3 Strict pull-ups*

6 Dumbbell hang clean and jerk** (50/35)

9 Dumbbell goblet squats

100m Run

 

For score

*concentrate on hollow hold while pulling

**perform 3 on one side, then 3 on the other

 

 

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