Skill

One round of Tabata

20s Arch hold
10s Hollow Body

Today’s skill work focuses on the midline.  We’ll use the Tabata timer which is eight rounds of twenty seconds on ten seconds off for a total of four minutes.  You will be active for the entire sequence so give yourself some time at the end of each interval to transition between movements.  Start each round with a static arch hold and roll over to hold your best hollow position during the ten seconds that would normally be a rest period in the Tabata interval.   In general the best scaling option for both movements is to shorten your levers, meaning bring in an arm or leg or all four if needed.  Your focus should be on keeping your low back in contact with the ground as much of the ten second work period as possible.

WOD

5 Rounds of

3 minutes on 1 minute off

1 Power Clean 185/135 lb
5 Push-ups
10 Air squats

Workout notes

This workout is in the same format as the classic workout “The Chief”.  You’ll treat each of the three minute work periods as a mini AMRAP scoring as many rounds and reps as possible.  Restart each round at the top with one power clean. In the end your score will the the total number of rounds you completed plus an additional reps.  The benchmark load on the barbell is on the heavier side. With only one rep each round consider bumping up the weight you normally so long as you can move the bar efficiently.