WARM UP
3′ Rope Jump; then 3 Rounds Not For Time of:
10 Hollow Rock
10 Superman
15 Air Squats
15 Plate G2OH
MOBILITY & SKILLS
Hips – Shoulders – Clean – Handstand ( Hold – Push Ups )
STRENGHT*
EMOM 5′
3 Power Cleans + 3 Front Squats + 3 Push Jerks #80%
CONDITIONING
AMRAP 15′
5 Handstand Push-Ups
7 Pull-Ups
9 Squat Clean #60/40
ACCESSORY WORK*
3 Rounds, NOT for time:
25 GHDSU medball sit-ups #9/6
15 Bench Press #80% BW
*Do it only if you trained in August!
