A. GENERAL (6:00)
Amrap 6
50’ Shuttle Run
25' Walking Lunges
25' Inchworm Walk
50' Side Shuffle

B. MOBILITY/ACTIVATION (2:00)
Ballistic Leg Swings
15 reps / Leg, Front to Back

C1.SPECIFIC (12:00)
Deadlifts & Hang Power Cleans
- 5 Romanian Deadlifts, Empty Bar
- 5 Romanian Deadlift into Muscle Clean, Empty Bar
- 5 Hang Power Cleans, Empty Bar
- 5 Deadlifts @ 50% Workout Weight
- 5 Hang Power Cleans @ 50% Workout Weight
- 3 Deadlifts @ Workout Weight
- 3 Hang Power Cleans @ Workout Weight

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Practice Round
- 4 Deadlifts
- 3 Burpee Over BAr
- 2 Hang Power Cleans

5 Rounds
21 Deadlifts @ 135/95 lbs
15 Burpee Over Bar
9 Hang Power Clean @ 135/95 lbs

Rest 1:00 Between Rounds

Score: Total Time including rest
Time Cap: 20:00
Kilograms:
RX: 60/43
Beg: 30/20
Int: 52/35

Scaling Options:
Beginner
21 Deadlifts @ 65/45 lbs
10 Burpee Step Over Bar
9 Hang Power Clean @ 65/45 lbs

Intermediate
21 Deadlifts @ 115/75 lbs
15 Burpee Over Bar
9 Hang Power Clean @ 115/75 lbs

Tabata Hollow Body Hold

8 x 0:20 on / 0:10 Off

Score: Checkmark
Time Cap: 4:00
Kilograms: N/A

Scaling Options
Beginner
Tuck hold

Intermediate
Hollow hold, arms to the side

2 Sets Per Side
- 10-15 Side Plank Hip Touches
- 1:00 Side Plank Hold on Elbow
*Perform the hip touches and the hold on one side before moving onto the next side.

Goal: Core Strength Accessory