5 Rounds
21 Deadlifts (135/95)
15 Burpee Over Bar
9 Hang Power Clean (135/95)

- Rest 1:00 between rounds -

Score: Total time including rest
Time Cap: 20:00

Target: 2:15-2:45/Round

Intermediate
21 Deadlifts (115/75)
15 Burpee Over Bar
9 Hang Power Clean (115/75)

Beginner
21 Deadlifts (65/45)
10 Burpee Step Over Bar
9 Hang Power Clean (65/45)

8 x 0:20 on / 0:10 Off

Tabata Hollow Body Hold

Score: Checkmark
Time Cap: 4:00

Intermediate
Hollow hold, arms to the side

Beginner
Tuck hold

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

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