A) Warm-up
Abmat Pizza Game
Then,
3 Presses from Split
3 Push Press
3 Split Jerks
3 Bent-over Rows
10 Hollow Rocks
*Add weight x 2 rounds
With above mix in
10 Scap Push-ups
20 Banded Pull-aparts
B) Strength
EMOM 12:
ODD Minutes: 2 Split Jerks @75%
EVEN Minutes: 15-20s Hollow Hold
C) Conditioning
5 RFT:
12 T2B
9 Hang Power Cleans (155, 105)
6 S20H (155, 105)
L3: (115, 75)
L2: (Knee Lifts) (95, 65)
L1: (Sit-ups) (55, 25)
10:00 Cap
D) Extra Credit
1a) DB Hammer Curls:
3 x 10-12. Rest 60s.
1b) DB Rolling Tricep Extensions:
3 x 15. Rest 60s.