*****05/13/2014***** Strength/Skill Interval CORE, - TopicsExpress

*****05/13/2014***** Strength/Skill Interval CORE, alternating movements (12 rounds, 20sec on/10sec rest) Hollow rock hold (youtube/watch?v=7QMpN9uFHeI) Superman hold ***First 20sec will be hollow rock hold, rest 10sec, then next 20sec will be superman hold, 6x ea total Metcon 18min AMRAP 1 Rope climb (scale to 3 strict pull-ups) 15 Double KB in clean position squats (RX 2 53s/2 35s) 15 Push press (RX 105/75) 5 Squat snatch (RX 105/75) Conditioning : Sub 15 hand release pushups for push press Sub 15 American KB swings for squat snatch (RX 53/35)

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