WARM UP
3 Rounds:
10 Dumbbell Squat Cleans
Row 20 Calories
:20 HS Hold or Plank Hold
STRENGTH
EMOM 12
4 Squat Clean and Split Jerk
Lite= 4 DB Squat clean and Press
METCON
AMRAP 3
8 Overhead Squats
12 Handstand Push-Ups
Rest 2:00
AMRAP 3
6 Overhead Squats
10 Handstand Push-Ups
Rest 2:00
AMRAP 3
4 Overhead Squats
8 Handstand Push-Ups
Scaled = lighter barbell & Deficit Push-ups
Lite = Goblet Squats & HR Push-ups
SIDE WORK (optional)
ABS:
3 Sets. Not for Time
20 Slam Ball Russian twist
20 Knee 2 Elbow Crunches
20sec. Plank
20 Set-ups / 10 GHDSUs
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