24 May 22

Metcon (AMRAP – Reps)
Coach Mike’s Warm Up
Back Squat (BS 8@65%, 8@70%, 8@75%, 8@80%)
Metcon (Weight)
15 mins to set (After coach warm-up)

Max Effort

3 Cleans + 2 Front Squats + 1 Jerk

Extra Credit
Abs of 12 
Set a clock so you can time properly!

12 sec Hollow Hold (Hands at hips)
12 V-Ups
12 sec Hollow Hold
12 Toe Touches (straight leg, get as close as you can)
12 sec Hollow Hold
12 Hip Raises (feet up towards ceiling)
12 sec Hollow Hold
12 Toe Touches w/ bent knees
12 sec Hollow Hold
12 Hollow Rocks
12 sec Hollow Hold
12 Swimmer Kicks each leg
12 sec Hollow Hold

ABs of 12 – Go thru 1x WITH NO BREAKS w/ as many reps as possible

(ie..3 of every movement) THEN go thru a 2nd time

Rest when necessary, and finish the 12 reps of every movement

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