Prep
Equipment required: Medium/light band, light KB
1) 3 each Spiderman Lunge
2) 3 Rounds of:
– 5 Banded Overhead Goodmornings
– 5 Goblet Reverse Lunges each
– 5 Thoracic Rotations each
3) Barbell Power Clean Warm-up
A.
‘Holleyman’
30 RFT:
5 Wall Balls (20/14)
3 HSPU
1 Power Clean (225/155)
– Goal: Sustainable effort, this is a LOT of volume so don’t come out too hot. No time cap.
L3: (185/125)
L2: (14/10) (155/105) (Box HSPU or Box Knee HSPU)
L1: (15 rounds) (10/8) (A-Frame Push-up) (Deadlift for Power Clean 135/95)
B.
10 minutes easy on either bike, row, jog.