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07.6.2022

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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