Yellowstone CrossFit – CrossFit
10 hollow rocks on bar
15 second hollow hang
Slam ball carry down an back- heavy as possible
Try to not come off the bar during the transistion from hollow rocks to hollow hangs.
EMOM for 10 minutes
1 power clean + 1 hang squat clean + 1 jerk
Work up as you feel.
First 5 sets do push jerks
Last 5 sets do split jerks
Squat Clean and Jerk (7 X 2 )
2 squat cleans + 1 jerk
Work to a heavy for the day.
1 rope climb
Legless rope climbs
3 X 10 GHD or 3 X 15 WB ab mats
1 minute KB static holds both hands X 3
Running count so if you drop at 30 seconds you have another 30 seconds when you pick them back up.