20250301 - Skill Work & HeroWOD

Warm Up:
2 Rounds
100 Meter Run
5 Inch Worms
5 Burpees

2 Rounds
10 Banded Pull Aparts
10 Banded Pass Throughs
10 Single Arm DB Strict Press

Barbell Primer:
10 Barbell Clean Straight Arm Pull
8 Barbell Clean High Pull
6 Barbell Muscle Cleans
4 Barbell Hang Power Cleans
2 Barbell Cleans

Skill Work:
EMOM8
10 Pike Push Ups
or
6 Kipping HSPU
or
6 Strict HSPU

METCON:
”Holleyman”
30 Rounds for Time:
5 Wall Balls (20/14)
3 HSPU
1 Barbell Power Clean (225/155)

Cool Down:
2-3 Rounds
Foam Rolling Quads - 1:00
Pigeon Stretch - :30 seconds per side
Seated Hamstring Stretch - :30 seconds per side