Skill

One round of Tabata

20s Arch hold
10s V-ups

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 knock out a few V-ups during the ten seconds that would normally be a rest period in the Tabata interval.  Remember that both movements can be scaled by shortening your levers.  For the arch hold you can bring your arms in rather than holding them outstretched and for the V-ups you can bend at the knees rather than trying to reach your toes with straight legs.

WOD

10 Rounds of

30s Power cleans 135/95 lb
30s Rest
30s Box Jumps 24/20″
30s Rest

Workout notes

You will have twenty minutes on the clock for today’s workout split between two work stations with time to rest and transition.  For the barbell we’re looking for a light enough weight that you could perform repeated reps working through most of the 30 seconds.  For the box jumps you should establish a cadence that allows you to work for the entire thirty second work period with continuous effort.  You can scale to a shorter box here if needed or perform step-ups if you’re not able to jump for any reason.