Warmup:

3 Rounds:

10 Plate Ground to Overhead

10 Plate Front Squats

10 Plate OH Walking lunges

Then…

5 Med Ball Squats

5 MB Push Press

5 Wall Ball Shots

WOD:

5 Rounds For Reps:

1:00 Wall Balls (20/14)

1:00 Dual DB Hang Snatch (35/25)

1:00 KB Goblet Squat (55/35)

1:00 Dual DB Power Cleans (35/25)

 – Rest 1 Min between rounds –

Videos courtesy of Mayhem Athlete and Train FTW, respectively.

The goal is as many reps you can get in each minute.  That said, be smart on when to transition from one movement to the next so you can maximize that next minute as well.  I would aim to stop a give movement at roughly the :50 mark each minute (except for the dual DB Power Cleans) so I am in position to start the next movement right at the start of the next minute.

Scaling Options:

MB weight -> 14/10 -> as needed

DB weight -> 25/15 -> as needed (ELITE: 50/35)

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

Cool Down:

Couch Stretch – 1 Min per side

Banded Bully Stretch – 1 Min per side