150412 Sunday – Don’t be that Guy…

Don’t be that Guy/Gal who runs into class 5+ minutes late. Ideally you are at the gym 10-15 minutes before class to warm up and mobilize on your own, especially today since we will not be mobilizing during class. If you find yourself continually barging into class after it has started you are putting yourself at risk of injury and not to mention its rude to everyone in the class including the coach.


Mobility: None. Come early and work on your Shoulders and Hips.


Skill Practice Warm Up: Spend 10 minutes working up to a challenging power clean (approx 75-90% of your max). Plan on hitting that weight for a few singles before the time cap.


Strength Workout: None.


Metabolic Conditioning Workout: “Wheels to the Wall” – 5 rounds for time.

10 Power Cleans (Performance: 135lbs, Athletic*: 95lbs, Health: 55lbs)

20 Wall ball (Performacne: 20lb/10ft, Athletic*: 14lb/10ft, Health: 10lb/8ft)

*Women’s Rx

Scaling Guide: 7 – 14 minutes

Coaching Tips: As you get into the later rounds and are fatigued change your rep scheme up so you can keep moving. Fast singles on the Power cleans may be the way to go in the later rounds. If you can’t touch and go with the barbell drop it each time, don’t waste energy lowering it back down. No need to go unbroken on the wall balls (unless you expect to go sub 7) , break them up into sets of 5’s or 10’s

Log your results online by clicking here.

Compare To:  12 – 08 – 26


Optional ‘Cash Out’: 1 Minute Double Unders, 1 Minute Box Step Ups. 2 Rounds.


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