Warm Up
3 rounds
10 floor press w/ plate
10 wallball thrusters (light ball)
10 power cleans (empty bar)
-into workout prep-
3 rounds
6 Wall Balls
2 Power Clean *
* R1- 50% of workout weight
R2 – 70% of workout weight
R3 – 90% of workout weight
3 rounds
10 floor press w/ plate
10 wallball thrusters (light ball)
10 power cleans (empty bar)
-into workout prep-
3 rounds
6 Wall Balls
2 Power Clean *
* R1- 50% of workout weight
R2 – 70% of workout weight
R3 – 90% of workout weight
Bench Press 5×5
* Begin at 50% of 1RM, building weight with each set (End with a heavy 5 rep. Do not attempt a 5 rep max)
-New set every 2 minutes-
Unforgiven
For Time:
50 Wall Balls (20/14)
25 Power Cleans (155/105)
50 Wall Balls (20/14)
– 12 minute time cap –
Accessory
100 Banded Seated Rows
100 Banded Hamstring Curls
