Warm Up:
Medicine Ball Power Cleans
Specific Warm-Up:
3 Sets x 5 Power Cleans
BENCHMARK WOD: HOLLEYMAN
30 Rounds for Time:
5 Wall Balls (20/14#)
3 Handstand Push-ups
1 Power Clean (225/155#)
Intermediate:
30 Rounds for Time:
5 Wall Balls (14/10#)
1 Handstand Push-up
1 Power Clean (185/125#)
Beginner:
30 Rounds for Time:
5 Wall Balls (10/8#)
3 Push-ups
1 Power Clean (95/65#)
Alternate Workout:
30 Rounds For Time:
7 Medicine-Ball Thrusters (20/14#)
6 Push-ups
1 Power Clean (225/155#)
Movement scaling options:
Wall Balls: Loading, Height, Med-Ball Thrusters
HSPU: Range of Motion, 6 Push-ups, 1 Wall Walks
Power Clean: Loading, Deadlift
Cool down:
3 Sets:
30 Seconds Couch Stretch / Side
30 Seconds Sit-and-Reach Stretch