SPECIFIC PREP
3 Rounds
12/9 Calorie Row
5/5 Single Arm Dumbbell Hang Muscle Clean and Press
10 Banded Face Pulls
10 Hollow Rocks
10 Arch Rocks
Into..
3 Rounds
Bar Shapes : Neutral Hang + Hollow Hang + Neutral Hang + Arch Hang
Hold each position for 3-5 seconds
Rest as needed between each set through
CONDITIONING
AMRAP 16
8 Toes to Bar
10 Single Arm DB Hang Clean and Jerks (22.5/16 kg)
14/12 Calorie Row
* Switch hands every 5 reps.
ACCESSORY
3 Sets
10 Dual Dumbbell Bench Press
10 V-Ups
10 Pendlay Rows
10 Disc Pike Ups
