Skill
Tabata Hollow Rock
1 Minute Rest
Tabata Arch Hold
1 Minute Rest
Tabata Plank Hold

The tabata interval is 20 seconds of work followed by 10 seconds of rest.  You will complete 8 rounds of each skill before moving on to the next movement. Todays skill work is focusing on midline stability and good body position. Make sure you are able to keep your lower back in contact with the floor while you are in the hollow position. You can scale this movement by bringing one leg in or your arms down near your side.  If you are new to this position try starting with a hollow hold rather than worrying about the rock.  Squeeze your glutes during the arch hold and try to keep your feet together and your arms out in front of you shoulder width apart.  You may perform your plank hold on either your elbows or hands depending on your preference. Focus on quality and don’t sacrifice a good body position just to stay up for the full 20 seconds every round.

WOD

AMRAP in 10 Minutes

30 Double Unders
15 Hang Power Cleans 95/65lb

Workout Notes: Today’s workout is a twist on a classic Open workout from both 2011 and 2014.  The weight on your barbell should be very light and doing the first few rounds unbroken or in 2 sets should not be out of the question.  If you are still working on double unders scale the number to something more manageable rather than doing singles. More single unders won’t get you better at double unders, but more double unders will!