How this guy is not in the hospital I'll never know. Although by now, maybe he is. Worst technique ever!
Deadlift 3, 3, 3, 3, 3
AMRAP in 10:00 of:
- 3 Power Cleans (135/85)
- 6 Hollow Rocks
- 9 Push Ups
For the deadlift, you may use a regular or sumo stance. You will do sets of 3, adding weight each set until a set of 3 with good form is no longer possible. Do not drop the bar in between reps, but do start each rep from a dead stop making sure to reset your form and grip if necessary. Bouncing the bar off the ground is not a deadlift, and dropping the bar each rep is three singles, not a set of three.
For the metcon, the weight should be heavy since there are only 3 power cleans per round. On the hollow rocks, really focus on setting your hollow position, and then maintaining a rick-solid core throughout the movement. If hollow rocks hurt your back too much, do a hollow rock hold for :20 per round instead. The push ups should be full range of motion. Do not go to your knees! Instead, incline your body on a box similar object. This will force you to maintain a good plank position and allow for full range of motion with the arms.
Post weights and rounds completed to the comments section! bc