10 alternating spiderman stretches
10 air squats
10 push-ups to down dog
10 wall-ball front squats
10 wall-ball push presses to target
– Use the same target as your workout target.
10 wall-ball facing burpees
10 wall-ball shots
LOADING UP | 8:00
3 hang squat cleans
– Rest 1:00 between sets.
On a 15:00 clock:
50 bar-facing burpees
50 wall-ball shots (14/20 lb) (9/10 ft)
Max-reps hang squat cleans in the remaining time (125/185 lb)
- Ensure at least 2:00 to complete as many hang squat cleans as possible.
- Athletes should use a weight that allows them to hang on to the barbell for at least 3 reps unbroken.
- Complete burpees in 5:00 or less, wall-ball shots in 3:00 or less, and the run in 5:00 or less.
- score is total hang squat cleans completed