Complete in Order
Strength:
A) 12 min. alt EMOM
E- 8 parellette pushups *at top of each, press through full scap extension
O- 15 lateral raises *stay light and balanced
B) Find 1rm Pause FS w/ medium band tension
**all reps must have good form and core integrity
Skill:
A) Accumulate 20 weighted hollow v-ups
Conditioning:
4 rounds for time:
-12 Deadlifts
-9 Hang power clean
-6 Push jerk
*Ascending weights each round
95/65
115/80
135/95
155/110
Midline/Core:
-60 Hollow rocks for time
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