Warm-up
3 Rounds:
10 Dumbbell Squat Cleans
Row 20 Calories
:20 HS Hold or Plank Hold
Strength
RX
EOMOM for 12 Minutes
4 Squat Clean and Split Jerk
65%+ 1RM
Lite= Perform 4 DB Squat clean and Press EOMOM for 12 Mins.
Met-Con
RX
AMRAP 3 Minutes
8 Overhead Squats 95/65lbs
12 Handstand Push-Ups
Rest 2:00
AMRAP 3 Minutes
6 Overhead Squats 115/85lbs
10 Handstand Push-Ups
Rest 2:00
AMRAP 3 Minutes
4 Overhead Squats 135/105lbs
8 Handstand Push-Ups
Scaled = lighter barbell & Deficit Push-ups
Lite = Goblet Squats & HR Push-ups
