Warmup:

Grab med ball

200M run w/med ball

10 Med Ball Cleans

10 Pushup2downward dog

10 Med Ball Squats

5 Cobra2Hip Snap

5 Wall Ball Shots

4 Burpees

S/S/S:

Power Clean + Front Squat

3@65%

3@70%

2@75%

+ 1 Jerk at the end of ea set. Sets start every 3 min

 

%s Based off 4 Feb 1RM

Video courtesy of Catalyst Athletics. Second go-through for our Clean Complex.  One Power Clean and one Front Squat per rep.  Even though it sounds simple, this means full control at the end of one complex move and then stability into a strength movement.  We get strong in these; your squat cleans will get better.  The %s go up, so stay tight in the core!

WOD:

3 Rounds For Time:

21 Wall Balls (20/14)

12 Burpees

400M Run

Best advice I can give is, stay strong through the Wall Balls.  If you have to break them up, try to only break once per round.  For the Burpees, just keep your body continuously moving. I’d rather see continuous over real fast for 10 seconds and then a long pause before you move again.  And with the run, pick up that pace!

 

Scaling Options:

Med Ball -> 14/10 -> as needed

Run -> 500M row

 

Cool Down:

Couch Stretch – 2 Min per side

 

Triceps mash on barbell – 1 Min per side