Skill

Two rounds of Tabata alternating between

Hollow Rocks
Super Man Hold

The Tabata interval is 8 rounds of 20 seconds on and 10 seconds off for a total of 4 minutes.  We’re doubling that for this skill work so we’re doing a total of 8 minutes. Alternate movements every interval and be sure to focus on maintaining a rigid core and focus on creating flexion or extension with your torso and not just bending at the hips or raising your legs up.

WOD

For time

15-12-9-6-3

Hang Power Clean 135/95lbs
Box Jump 24/20″

Workout notes: Your barbell weight for this workout should be fairly light. Consider something that s below 60% of what your max is.  Each round of power cleans does not does not need to be unbroken but you should be using a weight that you could complete the round in a small number of sets.