WARM-UP

2 ROUNDS
10 WB Squats*
10 WB Push Press*
10 Scap Push-Ups
7-10 Push-Ups

*RND 2 complete 5 WB Thrusters + 5 WB Push Press.

Into…

2 ROUNDS
5 BB Deadlifts
5 Hang High Pulls
5 Hang Muscle Cleans
10 Elbow Punches

“HOLLEYMAN”

30 ROUNDS FOR TIME
5 Wall Balls (20/14)|(14/10)
3 Handstand Push-Ups
1 Power Clean (225/155)|(155/105)

(Score is Time)

KG WB: (9/6)|(6/5)
KB BB: (100/70)|(70/47.5)

“HOLLEYMAN (FITNESS)”

30 ROUNDS FOR TIME
5 Wall Balls (14/10)
3 Hand Release Push-Ups
1 Power Clean (155/105)

(Score is Time)

KG BB: (70/47.5)

OPTIONAL COOL DOWN (ALL)

2-3 SETS FOR QUALITY
10 Alt. Bird Dogs
10 Cat/Cows
:30 Down Dog
1:00 Rebound Pose

-Rest as Needed b/t Sets-

(No Measure)

EXTRA CREDIT (ALL)

NOTE — July’s extra credit focus will revolve around getting stronger with the Push Jerk and more comfortable with Inversion Skills and Drills. This portion of the day’s work is optional for all athletes and meant to be performed outside of class.

1.) EMOM x 5 MINUTES
:25-:30 Wall HS Hold*

*Try finding a balance point with only one foot or without your feet on the wall.

-Into-

ON A 10:00 RUNNING CLOCK…
Practice HS Holds*

*Options…
Kick up + cartwheel out
Kick up + hold
Kick-up + walk

(No Measure)