Level 1

7 Rounds on the minute, Alternating minutes (14 minutes total)

10 Wall Ball, 14/10#

12 Hang Clean

Level 2

7 Rounds on the minute, Alternating minutes (14 minutes total)

12 Wall Ball, 14/10#

12 Hang Clean

Level 3

7 Rounds on the minute, Alternating minutes (14 minutes total)

14 Wall Ball, 20/14#

12 Hang Clean

Level 4 Rx

7 Rounds on the minute, Alternating minutes (14 minutes total)

16 Wall Ball, 20/14#

12 Hang Clean, 115/85#

Motivation

Strength

Day 1 or 2

Consistency.  The boring and mundane tasks are often the most important to master.  Are you getting stronger?  Are you moving better?  If not, why.  Let us know your concerns and we can tailor a program to your needs.

Strategy

Last week we did a workout with three movements where you rotated every 30 seconds.  A large majority of you picked a level that allowed you to complete the full 20 rounds.  Today we have two movements and we are spending 60 seconds at each station.  The first movement is wall ball, one of the same movements we saw Friday.  The required repetitions per 30 seconds for the wall ball is the same, the difference being you are doing two 30 second rounds back to back.  The next movement is hang power clean.  You need to pick a weight you know you can do 12 consecutive reps at.  By the later rounds you may need to break it up but that will give you a good starting point.  There is no set requirement for the Hang Power Clean.  It should be somewhat challenging but the focus today is improving the wall balls and the technique on our hang power clean.

Get more Awesome: 15 Power Snatch with Overhead Squat