Warmup:

200M Run w/med ball

10 Med ball deadlifts

10 Med ball squats

5 Push Press to target

5 Wall Ball Shots

Inchworm 30’

Spider-Man Lunge 30’

Barbell Warmup: With an empty bar, and in Clean Grip, perform 5 reps of: Dip/Shrug, Dip/Shrug/High elbows, High Hang Power Clean, Hang Power Clean, Power Clean from mid shin 

Super Squat Hip Sequence*- See video below, courtesy of Mobility WOD

 

S/S/S:

TABATA Back Squat

8x (20 sec work/10 sec rest) For max reps

Back squat at 60% of Bodyweight

Bar must stay on back throughout entire TABATA

So yes, you will do 8 sets of 20 seconds work, 10 seconds rest of Back Squat at 60% of you body weight.  Now, although it says max reps every 20 second interval, with this amount of weight, do NOT try to sprint for 20 seconds.  Find a steady pace where you move the whole 20 seconds.  Keep the core tight during the rest.  This won’t be comfortable, but it is doable

 

WOD:

Get as far as you can in 14 Min:

14 Power Cleans (115/80)

42 Wall Balls (20/14)

12 Power Cleans

36 Wall Balls

10 Power Cleans

30 Wall Balls

8 Power Cleans

24 Wall Balls

6 Power Cleans

18 Wall Balls

4 Power Cleans

12 Wall Balls

2 Power Cleans

6 Wall Balls

So, every round of Power Cleans drops by two and every round of Wall Balls drop by 6.  As the reps become lower, try to pick up the speed.

 

Scaling Options:

Bar weight for Strength -> 50% of bodyweight -> as needed

Bar weight in WOD-> 95/65 -> as needed

Med Ball weight -> 14/10 -> as needed

 

Cool Down:

Couch Stretch – 2 Min per side

 

Roll out T-Spine