Warmup:

200M jog w/med ball

5 Med ball Squats

5 MB push press to target

5 Wall Ball shots

10 Iron Cross

10 Squat 2 Stand

10 Spider-Man Lunge w/twist

Barbell warmup: With an empty barbell and in Clean grip, perform 3 reps of: dip/shrug, dip/shrug/high elbows, high hang muscle clean, Front Squat, Hang Power Clean, Power Cleans from mid-shin

WOD:

EMOM 24:

Min 1 – 1 Clean Pull + 2 Power Cleans @ 70% of Clean 1RM*

Min 2 – 20 Am KB Swings (55/35)

Min 3 – 15 Unbroken Wall Balls (20/14)

*Increase weight every time you come back to the bar

Video courtesy of CrossFit HQ.

Today’s EMOM is meant to see an increase of intensity in the Power Clean Complex, a stead state in the KB Swings, and one unbroken phase in the Wall Balls.  In the Power Clean Complex, for the clean pull, just looking for a jump Shrug.  No high elbow pulls. On the Am KB Swings, steady motions and keep the KB close to the body.  For the Wall Balls, yes, we want one unbroken set of 15 every time you do them.  That means if you break before you hit 15, start back at 1 and go unbroken until you hit 15.  Believe me, this will be more mental than physical.  I can confidently say each of you can do 15 unbroken wall balls.  Your brain will make you think you are too tired to get through.  Don’t listen to your brain.  Do the work!

Scaling Options:

Bar weight -> start @ 50% of Clean 1RM

KB weight -> 35/25 -> as needed (ELITE: 70/55)

MB weight -> 14/10 -> as needed (ELITE: 25 Unbroken reps per round)

Cool Down:

Saddle Pose on med ball – 2 Min

Child’s Pose – 1 Min