WARM-UP -
8 min amrap:
:30 sec Machine
5 Wall Ball Thrusters (light)
:10 sec Handstand Hold
3 Muscle Cleans (empty bar)
3 Hang Power Cleans (empty
bar)
WORKOUT PREP-
3 sets:
3 Wall Balls
2 Handstand Push-ups
1-3 Power Cleans (build in
weight)
WORKOUT - HOLLEYMAN-
Freedom (RX’d)
30 rounds
5 Wall Balls (20/14)
3 Handstand Push-ups
1 Power Clean (225/155)
(KG conv: 9/6 WB, 102/70
PC)
MOBILITY -
1 min foot smash with
lacrosse ball (each side)
1 min pec smash on rig with
lacrosse ball (each side)
1 min foam roll lats (each
side)