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
