7 May 21

Metcon (AMRAP – Reps)
Coach Mike’s Warm Up
Abs of 12 (ABs of 4-12)
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

Try to make it thru without stopping!!!
Clean and Jerk (5 min to get max # of Hang Power Clean & Push Jerk)
Goal is 20 Reps (think 85%-90%)

(so think 1 every 15 secs or 4 per min)

Log Weight

Metcon (AMRAP – Rounds and Reps)
AMRAP12

10 Pull Ups
15 Back Squats (105,75)
20 DUs

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